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5k Prep- An Easy Way to Start Running!




Are you looking to start running but not sure where to start? Here's a leveraged intro to help you get set up for success! 

The most important start to every day is to get in your proper stretching.  Always makes sure to ease into a stretch, don't bounce or jump into it. 

Before speed work, hold each stretch for 10-15 seconds.

After a run, hold each stretch for 30 seconds; repeat once or twice on each leg.


Week 1

For your 3 runs in week 1, you will begin with a brisk 5-minute walk, then alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes.


Week 2

For your 3 runs in week 2, you will begin with a brisk 5-minute walk, then alternate 1-and-a-half minutes of running with 2 minutes of walking, for a total of 20 minutes.


Week 3

For your 3 runs in week 3, you will begin with a brisk 5-minute walk, then 2 repetitions of 1-and-a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking.


Week 4

For your 3 runs in week 4, you will begin with a brisk 5-minute walk, then 3 minutes of running, 1-and-a-half minutes of walking, 5 minutes of running, 2-and-a-half minutes of walking, 3 minutes of running, 1-and-a-half minutes of walking and 5 minutes of running.


Week 5

There are 3 different runs this week:

Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking and 8 minutes of running.

Run 3: a brisk 5-minute walk, then 20 minutes of running, with no walking.


Week 6

There are 3 different runs this week:

Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking and 10 minutes of running.

Run 3: a brisk 5-minute walk, then 25 minutes of running with no walking.


Week 7

For your 3 runs in week 7, you will begin with a brisk 5-minute walk, then 25 minutes of running.


Week 8

For your 3 runs in week 8, you will begin with a brisk 5-minute walk, then 28 minutes of running.


Week 9

For your 3 runs in week 9, you will begin with a brisk 5-minute walk, then 30 minutes of running.



Tips:


You can repeat any one of the weeks until you feel physically ready to move on to the next week.

Structure is important for motivation, so try to allocate specific days of the week for your runs and stick to them.


Rest days are critical. Having one between each week's runs will reduce your chance of injury and also make you a stronger, better runner.


Resting allows your joints to recover from what is a high-impact exercise, and your running muscles to repair and strengthen.


Alternatively, you can do Strength Training on your rest days.

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