BEGINNER

Just finished the FIRST TIMER and hungry for more? Wanting to finish a 5k? Look no further!

TERMINOLOGY

LET'S GET STARTED!

There is some running lingo that can sometimes leave people unsure of how hard they should be trying. "Jogging" for one person might mean "running until I pass out" for another person. The following are some basic guidelines to help you find the right intensity as you accomplish your running goals!

Jogging: 

This type of running is what you do with your friend. You are still running, but can have a light conversation with them. If you can't even say a word or two, you are pushing too hard.

Running:

This pace is a little quicker than jogging. You should be able to squeak out a few words here or there or laugh if your friend tells you a joke. Maybe you have to focus if you encounter a hill and need to push hard. This effort should be slightly harder than just jogging.

Active Rest:

The goal here is to get some activity in that isn't running specific. Your favorite sport, a hike, playing tag with the kids or grand kids. This is suppose to help you be active without burning yourself out for the next day's run. It also feels great as a celebration. Train hard one day, then the next day you can be active and enjoy the benefits of the hard training you're doing!



Week 1

Week 1 

I AM CAPABLE OF GREAT THINGS!


DAY 1


WARM UP:

5 minutes brisk walking OR slow jogging + Stretch Routine


WORKOUT: 

10 minute jogging + 5 minute walking. Repeat 2 times


COOL DOWN: 

5 minute cool-down walk


DAY 2

ACTIVE REST


DAY 3


WARM UP: 

5 minutes brisk walking OR slow jogging + Stretch Routine


WORKOUT: 

11 minute jogging + 4 minute walking. Repeat 2 times


COOL DOWN: 

5 minute cool-down walk


DAY 4

ACTIVE REST


DAY 5


WARM UP: 

5 minutes brisk walking OR slow jogging + Stretch Routine


WORKOUT: 

12 minutes jogging + 3 minute walking. Repeat 2 times


COOL DOWN: 

5 minute cool-down walk


DAY 6

ACTIVE REST


DAY 7

REST



Week 2

Week 2

Consistency is Key



DAY 8


WARM UP:

5 minutes brisk walking OR slow jogging + Stretch Routine


WORKOUT: 

15 minutes jogging + 3 minutes walking THEN 5 minutes jogging


COOL DOWN: 

5 minute cool-down walk


DAY 9

ACTIVE REST


DAY 10


WARM UP: 

5 minutes brisk walking OR slow jogging + Stretch Routine


WORKOUT: 

15 minutes jogging + 90 seconds walking THEN 5 minutes jogging


COOL DOWN: 

5 minute cool-down walk


DAY 11

ACTIVE REST


DAY12


WARM UP: 

5 minutes brisk walking OR slow jogging + Stretch Routine


WORKOUT: 

17 minutes jogging + 3 minutes walking THEN 5 minutes jogging


COOL DOWN: 

5 minute cool-down walk


DAY 13

ACTIVE REST


DAY 14

REST



Week 3

Week 3 

Am I willing to be better than I ever have been?


DAY 15


WARM UP:

5 minutes brisk walking OR slow jogging + Stretch Routine


WORKOUT: 

20 minutes jogging! (No breaks, you got this!)


COOL DOWN: 

5 minute cool-down walk


DAY 16

ACTIVE REST


DAY 17


WARM UP: 

5 minutes brisk walking OR slow jogging + Stretch Routine


WORKOUT: 

20 minutes jogging! (No breaks, you got this!)


COOL DOWN: 

5 minute cool-down walk


DAY 18

ACTIVE REST


DAY 19


WARM UP: 

5 minutes brisk walking OR slow jogging + Stretch Routine


WORKOUT: 

20 minutes jogging + 5 minutes walking THEN 4 minutes of jogging


COOL DOWN: 

5 minute cool-down walk


DAY 20

ACTIVE REST


DAY 21

REST



Week 4

Week 4

Celebrate great work and perseverance!


DAY 22


WARM UP:

5 minutes brisk walking OR slow jogging + Stretch Routine


WORKOUT: 

20 minutes jogging + 3 minute walking THEN 5 minutes jogging


COOL DOWN: 

5 minute cool-down walk


DAY 23

ACTIVE REST


DAY 24


WARM UP: 

5 minutes brisk walking OR slow jogging + Stretch Routine


WORKOUT: 

20 minutes jogging + 90 seconds walking THEN 5 minutes jogging


COOL DOWN: 

5 minute cool-down walk


DAY 25

ACTIVE REST


DAY 26

ACTIVE REST


DAY 27


WARM UP: 

5 minutes brisk walking OR slow jogging + Stretch Routine


WORKOUT: 

THE BIG MAMBA: A FULL 5k! (or 3.1 miles). 

You can do this on a running track (12.5 laps)

OR

You can map out 3.1 miles around your house

OR

You can enter a local 5k!


COOL DOWN: 

5 minute cool-down walk AND take a picture of your accomplishment and relish in your awesome new body!


DAY 28

REST








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