I found this easy to follow 10 week 5K Training Program online. Use your car odometer or runningmap.com to find a 2 mile route. Be sure to walk briskly for 5 minutes to warm up. Total time does not include the warm up walk.
I followed this program 3 days a week. It took me 4 months to get to week 10. It is recommended that you repeat weeks if you feel tired or sore.
Week 1-Run 1 min-Walk 2 min-Repeat 7x-Total Time 21 min
Week 2-Run 1 min-Walk 1 min-Repeat 10x -Total Time 20 min
Week 3-Run 2 min-Walk 1 min-Repeat 7x-Total Time 21 min
Week 4-Run 3 min-Walk 1 min-Repeat 5x-Total Time 20 min
Week 5-Run 4 min-Walk 1 min-Repeat 4x-Total Time 20 min
Week 6-Run 6 min-Walk 1 min-Repeat 3x-Total Time 21 min
Week 7-Run 9 min-Walk 1 min-Repeat 2x-Total Time 20 min
Week 8-Run 12 min-Walk 1 min-Then run 7 minutes-Total Time 20 min
Week 9-Run 15 min-Walk 1 min-Then run 4 minutes-Total Time 20 min
Week 10 Run 20 min Leap for joy!
Wednesday, September 12, 2007
Tuesday, September 11, 2007
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