HELPFUL TRAINING IDEAS

Yes, I stole this from a website I found to be helpful. No, I am not doing this 5K to bring home some gold medal and get any pat on the back! I just want to prove to myself I CAN DO THIS and that I can stick to something that will lead to a healthier me. This is better than plain jane walking in my eyes (no offense to the walkers of the world) but I need more and I want more). I have 13 weeks (from the day I decided to do this) to prepare for my event. Trust me every week counts since I am a big girl and need to shed some pounds. Maybe this will help you too. If so let me know. That would make my day!

The Training Program

To get prepare for a 5K run, it is not necessary to run every single day. Your muscles need time to recuperate and grow. This guide is designed for training three days out of the week. Ideally, make these days Monday, Wednesday, and Friday, and give your body time to rest in between. Also, make sure to combine this program with a healthy food nutrition guide, because eating right is as essential as exercising when it comes to staying and getting in 5K shape. Also, make sure to stretch and warm up properly every day before setting off on your runs.

Week 1
Day 1: Brisk walk: 25 minutes.	Day 2: Brisk walk: 20 minutes. Slow jog: 5 minutes. Cool-down walk: 5 minutes.	Day 3: Brisk walk: 15 minutes Slow jog: 5 minutes Regular walk: 5 minutes Slow jog: 3 minutes Cool-down walk: 5 minutes
Week 2
Day 1: Brisk walk: 15 minutes Slow jog: 5 minutes Regular Walk for 5 minutes Slow jog: 5 minutes Cool-down walk: 5 minutes	Day 2: Brisk walk: 15 minutes Slow jog: 5 minutes Regular walk: 5 minutes Slow jog: 5 minutes Cool-down walk: 5 minutes	Day 3: Brisk walk: 15 minutes Slow jog: 5 minutes Regular walk: 5 minutes Slow jog: 5 minutes Cool-down walk: 5 minutes
Week 3
Day 1: Brisk walk: 10 minutes Slow jog: 7 minutes Regular walk: 4 minutes Slow jog: 4 minutes Cool-down walk: 5 minutes	Day 2: Brisk walk: 10 minutes Slow jog: 7 minutes Regular walk: 4 minutes Slow jog: 4 minutes Cool-down walk: 5 minutes	Day 3: Brisk walk: 10 minutes Slow jog: 7 minutes Regular walk: 4 minutes Slow jog: 4 minutes Cool-down walk: 5 minutes
Week 4
Day 1: Brisk walk: 5 minutes Jog 1/2 mile Regular walk: 4 minutes Jog 1/2 mile Cool-down walk: 5 minutes	Day 2: Brisk walk: 5 minutes Jog 1/2 mile Walk: 4 minutes Jog 1/2 mile Cool-down walk: 5 minutes	Day 3: Brisk walk: 5 minutes Jog 1/2 mile Regular walk: 4 minutes Jog 1/2 mile Cool-down walk: 5 minutes
Week 5
Day 1: Brisk walk: 3 minutes Jog 1/2 mile Regular walk: 3 minutes Jog 1/2 mile Regular walk: 2 minutes Jog 1/2 mile Cool-down walk: 3 minutes	Day 2: Brisk walk: 3 minutes Jog 1/2 mile Regular walk: 3 minutes Jog 1/2 mile Regular walk: 2 minutes Jog 1/2 mile Cool-down walk: 3 minutes	Day 3: Brisk walk: 5 minutes Jog 3/4 mile Regular walk: 2 minutes Jog 1/2 mile Regular walk: 2 minutes Jog 1/2 mile Cool-down walk: 2 minutes
Week 6
Day 1: Brisk walk: 5 minutes Jog 1.5 miles Regular walk: 3 minutes Jog 1/4 mile Cool-down walk: 3 minutes	Day 2: Brisk walk: 5 minutes Jog 1.5 miles Regular walk: 3 minutes Jog 1/4 mile Cool-down walk: 3 minutes	Day 3: Brisk walk: 5 minutes Jog 1.5 miles Regular walk: 3 minutes Jog 1/2 mile Cool-down walk: 3 minutes
Week 7
Day 1: Brisk walk: 3 minutes Jog 2 miles Regular walk: 2 minutes Jog 1/2 mile Cool-down walk: 2 minutes	Day 2: Brisk walk: 3 minutes Jog 2 miles Regular walk: 2 minutes Jog 1/2 mile Cool-down walk: 2 minutes	Day 3: Brisk walk: 5 minutes Jog 2.5 miles Cool-down walk: 2 minutes
Week 8
Day 1: Brisk walk: 3 minutes Jog: 2.75 miles Cool-down walk: 2 minutes	Day 2: Brisk walk: 3 minutes Jog 2.75 miles Cool-down walk: 2 minutes	Day 3: Brisk walk: 2 minutes Jog 3 miles Cool-down walk: 2 minutes

Once you have completed this program, you will be more than ready to run that 5K. On the day of the race, make sure to arrive early and warm up. Drink plenty of water before race. 12oz. is the most common amount recommended by experts. You might also want to keep a bottle on your person, just to wet your lips if they get dry at any point during the race.