5 Weeks to a 5K: Week 1
As I said in my earlier blog post, I used to be a big runner: marathons, etc. but since being pregnant and having a baby almost 4 months ago I have been a little hesitant to get back into it so I decided to start small before I tackle the marathons again and signed up for a 5K. I have 5 weeks to prepare and am going to write a week by week workout plan so that you can get started along with me. This workout will be easier with some sort of app that tracks how far you have gone (or you could use a school track or a treadmill).
Monday: Run ¼ mile, walk 2 minutes – repeat 4 times. If you would prefer to do the run/walk intervals by minutes instead of distance you can run 3 minutes, walk 2 minutes – repeat 4 times (I just prefer to know how far I am running).
Tuesday: 30 minutes of strength training
Wednesday: Run ¼ mile, walk 2 minutes – repeat 5 times (or run 3 minutes, walk 2 minutes – repeat 5 times).
Thursday: Depending on how you are feeling you can take a rest day or do 30 minutes of a different exercise activity of your choice. This could be a different cardio activity (I am going to play volleyball) or another strength training day.
Friday: Run ¼ mile, walk 2 minutes – repeat 6 times (or run 3 minutes, walk 2 minutes – repeat 6 times).
Saturday: Run 1 mile, walk 10 minutes (or run 12 minutes, walk 10 minutes).
Some things to remember are: don’t be too hard on yourself! If you need to take a few more breaks that is okay, just be proud of yourself for getting out there and doing something(focus on your successes instead of your failures)! Try to have some fun with it (see my blog post on how to make running more enjoyable). Remember that running will be hard for a little while until you get into shape so if it is feeling really difficult, don’t get frustrated, it is supposed to.