Running 101
If it is the first time you’ve participated in a 5K run or 3K walk, or it has been a while since your last road run/walk, you should start out easy to build a solid base to work from. Whether you prefer to train based on time or distance, small incremental increases each week will prepare you best for the Best Buddies Challenge.
Training for the our 5K should consist of a routine that incorporates jogging, walking, cross training, and rest. The training schedule below is modeled after the “Couch to 5K” training plan found on the CoolRunning.com website. In our opinion, as far as 5k training plans go, this is easy to follow and effective! Two of our very own coaches have used this plan and have successfully completed dozens of 5Ks.
This plan is meant for those who have little or no experience running and consists of three workouts per week, with rest days in between. The goal is to start slowly, then, gradually increase your time/distance as you increase your strength and stamina. The most important aspect of this plan is to not over do it, and stick with what the routine calls for, avoiding the urge to run further than is required. 5 kilometers is just about 3 miles, so you will want to start slowly to prevent any injuries. When training, run at your own pace, either keeping track of your distance or noting the amount of time you have been out.
Finally, pay attention to your rest days as these are equally, if not more important than the days you spend actually running because they give your body a chance to recover. Rest is a very important part of any training program. Without proper rest, your muscles and connective tissues will not have an opportunity to recover and strengthen properly.
Couch to 5K Training Plan
NOTE: Begin each workout with a brisk five-minute warm-up walk.
|
Week |
Workout 1 |
Workout 2 |
Workout 3 |
|
1 |
Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
|
2 |
Alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
Alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
Alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
|
3 |
Do two repetitions of the following: *Jog 200 yards (or 90 seconds) *Walk 200 yards (or 90 seconds) *Jog 400 yards (or 3 minutes) *Walk 400 yards (or three minutes) |
Do two repetitions of the following: *Jog 200 yards (or 90 seconds) *Walk 200 yards (or 90 seconds) *Jog 400 yards (or 3 minutes) *Walk 400 yards (or three minutes) |
Do two repetitions of the following: *Jog 200 yards (or 90 seconds) *Walk 200 yards (or 90 seconds) *Jog 400 yards (or 3 minutes) *Walk 400 yards (or three minutes) |
|
4 |
*Jog 1/4 mile (or 3 minutes) *Walk 1/8 mile (or 90 seconds) *Jog 1/2 mile (or 5 minutes) *Walk 1/4 mile (or 2-1/2 minutes) *Jog 1/4 mile (or 3 minutes) *Walk 1/8 mile (or 90 seconds) *Jog 1/2 mile (or 5 minutes) |
*Jog 1/4 mile (or 3 minutes) *Walk 1/8 mile (or 90 seconds) *Jog 1/2 mile (or 5 minutes) *Walk 1/4 mile (or 2-1/2 minutes) *Jog 1/4 mile (or 3 minutes) *Walk 1/8 mile (or 90 seconds) *Jog 1/2 mile (or 5 minutes) |
*Jog 1/4 mile (or 3 minutes) *Walk 1/8 mile (or 90 seconds) *Jog 1/2 mile (or 5 minutes) *Walk 1/4 mile (or 2-1/2 minutes) *Jog 1/4 mile (or 3 minutes) *Walk 1/8 mile (or 90 seconds) *Jog 1/2 mile (or 5 minutes) |
|
5 |
*Jog 1/2 mile (or 5 minutes) *Walk 1/4 mile (or 3 minutes) *Jog 1/2 mile (or 5 minutes) *Walk 1/4 mile (or 3 minutes) *Jog 1/2 mile (or 5 minutes) |
*Jog 3/4 mile (or 8 minutes) *Walk 1/2 mile (or 5 minutes) *Jog 3/4 mile (or 8 minutes)
|
*Jog two miles (or 20 minutes) with no walking. |
|
6 |
*Jog 1/2 mile (or 5 minutes) *Walk 1/4 mile (or 3 minutes) *Jog 3/4 mile (or 8 minutes) *Walk 1/4 mile (or 3 minutes) *Jog 1/2 mile (or 5 minutes) |
*Jog 1 mile (or 10 minutes) *Walk 1/4 mile (or 3 minutes) *Jog 1 mile (or 10 minutes)
|
*Jog 2-1/4 miles (or 25 minutes) with no walking. |
|
7 |
*Jog 2.5 miles (or 25 minutes). |
*Jog 2.5 miles (or 25 minutes). |
*Jog 2.5 miles (or 25 minutes). |
|
8 |
*Jog 2.75 miles (or 28 minutes). |
*Jog 2.75 miles (or 28 minutes). |
*Jog 2.75 miles (or 28 minutes). |
|
9 |
*Jog 3 miles (or 30 minutes). |
*Jog 3 miles (or 30 minutes). |
Event Day! Jog 5K!! |
