Learn About Living Life Deliberately with Bernice Fitzgibbon

Has this happened to you? “I signed up for a 5k race some time ago, forgot about it, and now it is a month away and I haven’t started training yet! Do I still have time to get in shape?”

 

The answer is if you can already run ½ mile, or if you regularly train two days per week now, then most likely yes. But you are going to have to follow a rigorous training schedule to be ready by race day.

 

The walk/run train-up schedule below has you doing combination run/walks every other day. The goal of the course is to walk less and run more as you get deeper into the schedule. Because everyone starts at different levels and progresses at different rates, there isn’t a standard run/walk ratio – just listen to your body and react accordingly.

 

As far as how fast you should run, go at a pace where your breathing rate is elevated – you are breathing deeper and faster – but where you can still carry on a conversation with a running partner.

 

Here is the schedule:

 

Week One

  • Day 1: Run/walk 15 minutes
  • Day 2: Rest or cross train
  • Day 3: Run/walk 20 minutes
  • Day 4: Rest or cross train
  • Day 5: Run/walk 20 minutes
  • Day 6: Rest
  • Day 7: Run/walk 25-30 minutes

 

Week Two

 

  • Day 1: Rest
  • Day 2: Run/walk 20 minutes
  • Day 3: Rest or cross train
  • Day 4: Run/walk 25 minutes
  • Day 5: Rest
  • Day 6: Run/walk 30 minutes
  • Day 7: Rest

 

Week Three

 

  • Day 1: Run/walk 25 minutes
  • Day 2: Rest or cross train
  • Day 3: Run/walk 25 minutes
  • Day 4: Rest or cross train
  • Day 5: Run/walk 30 minutes
  • Day 6: Rest
  • Day 7: Run/walk for 30-45 minutes

 

Week Four

 

  • Day 1: Rest
  • Day 2: Run/walk 30 minutes
  • Day 3: Rest or cross train
  • Day 4: Run/walk 30 minutes
  • Day 5: Rest
  • Day 6: Relax and mentally prepare for the run
  • Day 7: Race! Run 3.1 miles

 

The schedule is intentionally set up so you are not running two consecutive days. The muscles need a day in between to recover.

 

On cross-training days, engage in strength training, or cardio training, such as a Zumba class, swimming, a weekly team sport, or anything that uses muscles other than the ones you use when running.

 

At the end of your one-month train-up, you should be in good enough shape to at least complete a 5K run, if not do it within a respectable time.

 

Training with a friend is a great way to stay accountable to your train-up schedule. And don’t forget to stay hydrated by drinking lots of water – more than you think you need, especially if it is hot outside.

 


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