5k Training Homework

In order to achieve the best results out of our training program you should run at least 3 or 4 times per week. Since our class is only 2 days a week it is recommended that you run at home to make up the difference. In order to let your body recover you should wait at least 36 hours between runs. It is also highly recommended that you cross train in addition to running. Good examples of some cross training activities are Swimming,
Biking, Walking or just chasing your kids around in the back yard.  Just listen to your body so you don't over do it.


Week 1

Brisk 5 min walk/warm-up
Jog ¼ Mile or 3 minutes;
Walk 1/8 Mile or 90 sec;
Jog ¼ Mile or 3 minutes;
Walk 1/8 Mile or 90 sec;
Jog ¼ Mile or 3 minutes;
Walk 1/8 Mile or 90 sec;
Jog ¼ Mile or 3 minutes;
Walk ¼ Mile
Cool Down/Stretch


Week 2

Brisk 5 min walk/warm-up
Jog ¼ Mile;
Walk 1/8 Mile;
Jog ½ mile;
Walk ¼ mile;
Jog ¼ mile;
Walk 1/8 mile;
Jog ½ mile;
Walk ¼ Mile
Cool Down/Stretch


Week 3

Brisk 5 min walk/warm-up
Jog ½ Mile;
Walk ¼ Mile;
Jog ½ mile;
Walk ¼ mile
Jog ½ mile;
Walk ¼ mile
Cool Down/Stretch


Week 4

Brisk 5 minute walk/warm-up;
Jog 1 mile;
Walk 1/8 mile;
Jog 1 mile;
Walk ¼ mile
Cool Down/Stretch


Week 5

Brisk 5 minute walk/warm-up
Jog 2 miles
Walk ¼ mile
Cool Down/Stretch


Week 6

Brisk 5 minute walk/warm-up;
Jog 2.5 miles with no walking;
Walk ¼ mile
Cool Down/Stretch


Week 7

Brisk 5 minute walk/warm-up;
Jog 3 miles with no walking;
Walk ¼ mile
Cool Down/Stretch


Race Day!