53*/*/(1-/4 - saint paul winter carnival · 53"*/*/(1-"/4 s e c u r i a n f i n a n c i a...
TRANSCRIPT
TRAINING PLANS
S E C U R I A N F I N A N C I A L W I N T E R R U N
TRAINING TIPS
5k, 10k, half marathon
5K RACE Mon Tues Wed Thurs Fri Sat Sun
Each week, you'll make small increases in your running
distance while making slight decreases in your walking
intervals, and at the end of six weeks, you'll be ready
to run the 5K distance without walking break.
You don't have to do your runs on specific days; however, you
should try not to run two days in a row. Either take a complete
rest day or do cross-training on the days in between runs.
Jan 13-19
Dec 16-22
Dec 23-29
Dec 30-Jan 5
Jan 6-12
Jan 21-26
run 5, walk 1
repeat 3 times
run 7, walk 1
repeat 3 times
run 10, walk 1
repeat 3 times
run 15, walk 1
repeat 3 times
run 20, walk 1
repeat 3 times
run 28, walk 1
repeat 3 times
run 6, walk 1
repeat 3 times
run 7, walk 1
repeat 3 times
run 8, walk 1
repeat 3 times
run 9, walk 1
repeat 3 times
run 12, walk 1
repeat 3 times
run 13, walk 1
repeat 3 times
run 17, walk 1
repeat 3 times
run 19, walk 1
repeat 3 times
run 24 minrun 26 min
run 20 minrun 30 min
REST/ct
REST/ct
REST/ct
REST/ct
REST/ct
REST/ct
REST/ct
REST/ct
REST/ct
REST/ct
REST/ct
Cross-training can be cycling, yoga, swimming, or any other
activity (other than running) that you enjoy.