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$Page 1: DG@ KAGD 7;DEFmedia3.popsugar-assets.com/files/docs/First5KpostPRINT.pdfDG@ KAGD 7;DEF = 2 {I66= FD2;@;@8 B>2@ FA :6>B KAG FA F:6 7;@;E: >;@6;S h^d PM] ad] P^\S^acMOZh S^a c^ \W]dcRb$

RUN YOUR FIRST 5KA 6WEEK TRAINING PLAN TO HELP YOU TO THE FINISH LINE

If you can run comfortably for 10 to 15 minutes, this plan will help you run 3.1 miles at a 10-minute mile pace.To keep you injury free, we've added strength training and stretching to your weekly schedule.

For each running workout,warm up and cool down withfive minutes of walking.

roll = self-massage sore muscles with a foam rollercore work = ab and back exercisesstrength = injury-prevention workout

DIRECTIONS

WEEK1M

T

W

TH

F

SA

SUSU

run 1 minute/walk 1 minute 7x30 minutes walking + 5 minutes core work

REST

run 3 minutes/walk 2 minutes 6xREST + roll

run 2 minutes/walk 1 minute 7x20 minutes walking + 20 minutes yoga20 minutes walking + 20 minutes yoga

WEEK2M

T

W

TH

F

SA

SUSU

run 5 minutes/walk 5 minutes 3x20 minutes walking + 20 minutes strength training

REST

run 5 minutes/walk 5 minutes 4xREST + roll + 5 minutes core work

run 3 minutes/walk 2 minutes 6x20 minutes walking + 20 minutes yoga20 minutes walking + 20 minutes yoga

WEEK3M

T

W

TH

F

SA

SUSU

run 7 minutes/walk 3 minutes 3x 20 minutes walking + 5 minutes core work + 5 minutes stretching

REST

run 5 minutes/walk 3 minutes

REST + 5 minutes core work

run 8 minutes/walk 3 minutes 3x20 minutes walking + 20 minutes yoga20 minutes walking + 20 minutes yoga

WEEK4M

T

W

TH

F

SA

SUSU

run 5 minutes/walk 3 minutes 5xwalk 10 minutes/run 5 minutes 2x + 5 minutes core work

REST + stretch

run 9 minutes/walk 2 minutes 3x20 minutes strength training

run 6 minutes/walk 2 minutes 5xREREST + stretch

WEEK5M

T

W

TH

F

SA

SUSU

run 10 minutes/walk 2 minutes 3xwalk 10 minutes/run 5 minutes 2x + 5 minutes core work

REST + stretch

run 6 minutes/walk 2 minutes 5x20 minutes strength training

run 15 minutes/walk 2 minutes 2xREREST + roll

WEEK6M

T

W

TH

F

SA

SUSU

run 15 minutes/walk 1 minute 2xREST + stretch

run 20 minutes + walk 2 minutes + run 10 minutes

REST + 5 minutes core

run 10 minutes/walk 1 minute 4xREST + roll

RRACE DAY!

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