Week 4 – 5K Training Schedule

Stay the Course and keep MOTIVATED

Training Tip of the week

• Keeping a training log will help you to keep on track with your training schedule.
• It will also help you keep track of your progress by recording all your mileage and days that you have run. It’s also a great tool to help you organize your weekly running schedule as well.
• By having a training log you will definetely increase your chances of sticking to your 8 week training schedule.

Motivational Tip of the week

• Training for your 5K run is great for getting you into shape. It helps to reduce your body fat, tone your muscles and is great for your cardiovascular system.
• Don’t forget that by regularly checking your running goal it will help you to stay motivated.
• If you’re feeling like you want to through in the towel, then remind yourself of what you are going to acheive by completing this training.

Weekly training schedule includes:

Day 1

• 35 – 60 minute walk at a brisk pace.
• If you’re having difficulty doing 60 minutes, don’t worry too much at this stage.

Day 2 / Day 4

• Rest or short walk of 15 – 20 minutes
• If your body is telling you to take a break then do so, if you feel up to it then take a nice easy pace walk.
• Don’t wear yourself out.

Day 3 / Day 5 / Day 7

• 2.0 miles – 2.25 miles / 3.2k – 3.6k run
• Depending on your level of fitness you may want to run for 7 minutes, and then walk for 3 minutes.
• Repeat this pattern until you’ve completed your workout.