A 5K in 115 Days
Transcription
A 5K in 115 Days
A 5K in 115 Days This running schedule was taken from the Family Wellness Magazine. As with any exercise program, please consult your physician before beginning any exercise or fitness program. The information is provided by Mike Rush. He is a running coach and the owner of Rush Running. You may visit rushrunning.com for more information. Care Net Pregnancy Services of the Treasure Coast or Run for Life does not endorse Mike Rush or rushrunning.com. This 5K Guideline is being provided as a resource for those interested in training for a 5K. For most people, running can be a terrific tool for fitness – if they train the right way. The “right way” is gradually and steadily, listening to your body so that you avoid injury. I have a training plan that I use with many of my coaching clients, and it can get virtually anyone ready to run and finish a 5K race in less than four months, even if you haven’t run more than 50 yards since high school. Ready? Set? – by Mike Rush 115-day 5K training program success tips: Pick a race and count backward from that date to find the day that your program should start. When the schedule gives you a day off, take it. Your body needs time to recover. Warm up by walking or doing jumping jacks or lunges. Run only as fast as you’re comfortable. If you feel pain, stop and take the day off. Your goal is 30 minutes of continuous activity per day. Example: On days when you run for five minutes, first walk for 10 minutes, run for five minutes and then walk for 15 minutes. On 15-minute running days, walk 10, run 15 and then walk five. Use the chart on the following page to keep track of your training and progress. Good luck! *Consult your physician before beginning any exercise or fitness program* DAY 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 RUN 5 minutes Rest 5 minutes Rest 5 minutes Rest 5 minutes Rest 5 minutes Rest 10 minutes Rest 5 minutes Rest 10 minutes Rest 5 minutes Rest 10 minutes Rest 10 minutes Rest 10 minutes Rest 10 minutes Rest 10 minutes Rest 10 minutes Rest 15 minutes Rest 15 minutes Rest 15 minutes Rest 15 minutes Rest 15 minutes Rest 20 minutes Rest 20 minutes Rest 20 minutes Rest 20 minutes Rest 20 minutes Rest 20 minutes DAY 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 RUN Rest 20 minutes Rest 20 minutes 20 minutes Rest 20 minutes 20 minutes 25 minutes Rest 20 minutes 25 minutes 20 minutes Rest 25 minutes 25 minutes Rest 25 minutes 25 minutes Rest 25 minutes 25 minutes 25 minutes Rest 25 minutes 25 minutes 25 minutes 25 minutes Rest 25 minutes Rest 25 minutes 25 minutes 25 minutes 25 minutes Rest 30 minutes Rest 25 minutes 30 minutes 25 minutes 30 minutes Rest 30 minutes Rest 30 minutes 25 minutes 30 minutes 30 minutes Rest 30 minutes DAY 103 104 105 106 107 108 109 110 111 112 113 114 115 RUN Rest 30 minutes 30 minutes 30 minutes 30 minutes Rest 30 minutes Rest 30 minutes 20 minutes 15 minutes 10 minutes RACE DAY! DAY RUN