12 Week Training Program



The SheRuns.com Training Plan was written by Joe Muldowney (his book can be found below)

Not every plan fits every runner. It is up to you to know yourself, to know your limitations, and know how much to push and when to pull back. However, we have provided a sample training plan to help you prepare for you first 5k. Adjust as necessary. And be sure to visit your medical professional for clearance before starting any new training program.

SHERUNS.COM BEGINNING TRAINING PROGRAM - 5K in 12 weeks

Week 1

Day 1-1 to 2 mile walk. Run for 1-2 minutes

Day 2-1 to 2 mile walk. Run for 3 minutes

Day 3-1 to 2 mile walk. Run for 2 minutes; Walk, then run another 2 minutes

Week 2

Day 1-1 to 2 mile walk. Try to run for 4 consecutive minutes

Day 2-1 to 2 mile walk. 4 consecutive minutes of running again

Day 3-1 to 2 mile walk. Run for a full ½ mile consecutively

Week 3

Day 1-Same as Day 3 of last week

Day 2-Walk for a mile. Run for 3/4 mile, walk 1/4 mile.

Day 3-Same as Day 2

Day 4-1/2 mile walk, run for a mile, ½ mile walk.

Week 4

Day 1-Same as Day 4

Day 2-1/2 mile walk, increase your run to 1 1/4 mile, 1/4 mile walk

Day 3-Same as Day 2

Day 4-1/4 mile walk, 1 ½ mile run, 1/4 mile walk

Week 5

Day 1& 2-Same as Day 4

Day 3-Increase your run to about 1 3/4 miles

Day 4-1 3/4 mile run

Week 6

Days 1&2-2 miles of running

Day 3-Increase your run to 2 1/4 miles

Day 4-Same as Day 3

Week 7

By week 7, increase your running distance to 2 ½ miles. Walk to warmup and warmdown

Week 8 (same as Week 9)

2 days a week, try to increase your running to 3 miles

2 days a week, run for 2 miles

Week 9 (same as Week 8)

2 days a week, try to increase your running to 3 miles

2 days a week, run for 2 miles

Week 10

Day 1-2 miles of running, 1 mile walk

Day 2-Run 3 miles, timing yourself. A 5K is 3.1 miles. In two weeks you want to run faster in your 5K than you did today.

Day 3-2 easy miles

Day 4-4 mile run-Big confidence builder

Week 11

Day 1-2-3 mile run, depending on how you feel

Day 2-Another 3 mile timed run. This could be a revised goal time for the race

Day 3-2 easy miles

Day 4-An easy 3 miles

Week 12

Run easily for 3 days, then run your race

Build up slowly, have confidence in your training, and you will succeed.

Good luck!

Run 2-3 days for 2 miles, rest and run your race.

Remember that if you feel the need to repeat a week, you have our permission and your body's permission. Pushing yourself is important but being physically and mentally ready is more important. Happy running.

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#training #planning #schedule #eventprep

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