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5k or 4-Miler Beginner’s Training Plan

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Training Schedule for a 5k or 4-Miler

Below is an 11 week schedule to follow for novice runners/walkers.  There are three workouts per week to do in order to be fully prepared on race day.  There is no need to be intimidated.  The workouts start small and increase throughout the weeks as you progress!

When starting a new jogging/walking program, there are a few key things to remember.

  • It’s best to have good running shoes.  This will provide maximum comfort and help with injury prevention.  Make sure they fit well and are not too worn because then the support in them is also worn.
  • Keep up with the Power 1k workouts.  Strength training and circuit training will only maximize your efforts.  Running/walking will feel easier, the stronger you are and again helps with injury prevention.
  • Make sure to fuel your body with healthy nutritious foods.  You will feel better if you eat better.
  • Drink lots of fluids.  Dehydration makes it much harder to run and keep up with training runs.  If you are lacking hydration, you will feel more fatigued earlier in the workouts.
  • The chiropractor and massage therapist will be excellent during training to ease sore muscles.
  • Dirt paths are a great place to train because they has a softer surface than cement and there are less stopping points.  Try to avoid cement because it’s hard on the body.
  • Get a training partner.  This will help keep you accountable and it makes it more fun to achieve goals together.
  • HAVE FUN:)

Week

Workout 1

Workout 2

Workout 3

1 Brisk five minute warmup walk.  Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five minute warmup walk.  Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five minute warmup walk.  Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five minute warmup walk.  Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (90 seconds)
  • Walk 200 yards (90 seconds)
  • Jog 400 yards (3 minutes)
  • Walk 400 yards (3 minutes)
Brisk five minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (90 seconds)
  • Walk 200 yards (90 seconds)
  • Jog 400 yards (3 minutes)
  • Walk 400 yards (3 minutes)
Brisk five minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (90 seconds)
  • Walk 200 yards (90 seconds)
  • Jog 400 yards (3 minutes)
  • Walk 400 yards (3 minutes)
4 Brisk five minute warmup walk, then:

  • Jog ¼ mile (3 minutes)
  • Walk ⅛ mile (90 seconds)
  • Jog ½ mile (5 minutes)
  • Walk ¼ mile (2 ½ minutes)
  • Jog ¼ mile (3 minutes)
  • Walk ⅛ mile (90 seconds)
  • Jog ½ mile (5 minutes)
Brisk five minute warmup walk, then:

  • Jog ¼ mile (3 minutes)
  • Walk ⅛ mile (90 seconds)
  • Jog ½ mile (5 minutes)
  • Walk ¼ mile (2 ½ minutes)
  • Jog ¼ mile (3 minutes)
  • Walk ⅛ mile (90 seconds)
  • Jog ½ mile (5 minutes)
Brisk five minute warmup walk, then:

  • Jog ¼ mile (3 minutes)
  • Walk ⅛ mile (90 seconds)
  • Jog ½ mile (5 minutes)
  • Walk ¼ mile (2 ½ minutes)
  • Jog ¼ mile (3 minutes)
  • Walk ⅛ mile (90 seconds)
  • Jog ½ mile (5 minutes)
5 Brisk five minute warmup, then:

  • Jog ½ mile (5 minutes)
  • Walk ¼ mile (3 minutes)
  • Jog ½ mile (5 minutes)
  • Walk ¼ mile (3 minutes)
  • Jog ½ mile (5 minutes)
Brisk five minute warmup walk, then:

  • Jog ¾ mile (8 minutes)
  • Walk ½ mile (5 minutes)
  • Jog ¾ mile ( 8 minutes)
Brisk five minute warmup walk, then jog two miles (20 minutes) with no walking.
6 Brisk five minute warmup walk, then:

  • Jog ½ mile (5 minutes)
  • Walk ¼ mile (3 minutes)
  • Jog ¾ mile (8 minutes)
  • Walk ¼ mile (3 minutes)
  • Jog ½ mile (5 minutes)
Brisk five minute warmup walk, then:

  • Jog 1 mile (10 minutes)
  • Walk ¼ mile (3 minutes)
  • Jog 1 mile (10 minutes)
Brisk five minute warmup walk, then jog 2 ¼ miles (25 minutes) with no walking.
7 Brisk five minute warmup walk, then jog 2 ½ miles (25 minutes) Brisk five minute warmup walk, then jog 2 ½ miles (25 minutes) Brisk five minute warmup walk, then jog 2 ½ miles (25 minutes)
8 Brisk five minute warmup walk, then jog 2 ¾ miles (28 minutes) Brisk five minute warmup walk, then jog 2 ¾ miles (28 minutes) Brisk five minute warmup walk, then jog 2 ¾ miles (28 minutes)
9 Brisk five minute warmup walk, then jog 3 miles (30 minutes). Brisk five minute warmup walk, then jog 3 miles (30 minutes). Brisk five minute warmup walk, then jog 3 miles (30 minutes).
10 Brisk five minute warmup walk, then jog 3 ½ miles (35 minutes). Brisk five minute warmup walk, then jog 3 ½ miles (35 minutes). Brisk five minute warmup walk, then jog 3 ½ miles (35 minutes).
11 Brisk five minute warmup walk, then jog 4 miles (40 minutes The final workout!
Brisk five minute warmup walk, then jog 3 miles (30 minutes)
Race!!

For the walkers, follow the training program, just skip the running part and keep walking but make sure to get in the full mileages.  If you have questions, please let us know!
Happy training.

 

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My name is Ali Damron & this is my home for sharing my chaotic motherhood lifestyle, attempts at newfound recipes, & how I stay fit out here in Denver, Colorado. Thanks for stopping by!



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