Now that Spring is practically here, we’re met with longer periods of daylight and warmer temperatures, which is the perfect time to start an outdoor running program. Whether you are a seasoned runner looking to get back into the habit or if you are just getting started, this 10 week running schedule will get you ready to run a 5K in no time.
One of the biggest mistakes I’ve encountered when working with runners, new and seasoned, is pushing too hard out of the gate. While you might feel strong and powerful during your inaugural run of the season, it is important not to push yourself too hard. People often over-exert themselves on the first run and when the time comes for a second run, they are too sore, or worse yet, injured. By following this schedule (walking or running) you can find greater success and
The following running program can be used for either walking or running. It is good for new runners and experienced runners. The rest days can also be supplemented with cross-training days (labeled as XT on the schedule). Try to work your way up to cross-training two times a week.
| WEEK | SUN | MON | TUE | WED | THR | FRI | SAT |
| 1 | 30-45 MIN WALK | REST or XT | .5 MILE RUN/WALK | REST or XT | .5 MILE RUN/WALK | REST or XT | .5 MILE RUN/WALK |
| 2 | 30-45 MIN WALK | REST or XT | 1 MILE RUN/WALK | REST or XT | 1 MILE RUN/WALK | REST or XT | 1 MILE RUN/WALK |
| 3 | 30-45 MIN WALK | REST or XT | 1.5 MILE RUN/WALK | REST or XT | 1.5 MILE RUN/WALK | REST or XT | 1.5 MILE RUN/WALK |
| 4 | 40-60 MIN WALK | REST or XT | 1.5 MILE RUN/WALK | REST or XT | 1.5 MILE RUN/WALK | REST or XT | 1.5 MILE RUN/WALK |
| 5 | 40-60 MIN WALK | REST or XT | 2 MILE RUN/WALK | REST or XT | 2 MILE RUN/WALK | REST or XT | 2 MILE RUN/WALK |
| 6 | 40-60 MIN WALK | REST or XT | 2 MILE RUN/WALK | REST or XT | 2 MILE RUN/WALK | REST or XT | 2 MILE RUN/WALK |
| 7 | 50-60 MIN WALK | REST or XT | 2 MILE RUN/WALK | REST or XT | 2 MILE RUN/WALK | REST or XT | 2 MILE RUN/WALK |
| 8 | 50-60 MIN WALK | REST or XT | 2.5 MILE RUN/WALK | REST or XT | 2.5 MILE RUN/WALK | REST or XT | 2.5 MILE RUN/WALK |
| 9 | 60 MIN WALK | REST or XT | 3 MILE RUN/WALK | REST or XT | 3 MILE RUN/WALK | REST or XT | 3 MILE RUN/WALK |
| 10 | 60 MIN WALK | REST or XT | 3 MIN RUN/WALK | REST or XT | 2 MILE RUN/WALK | REST or XT | 5k RACE |
Helpful tips for 5K hopefuls
- Get fitted for appropriate running shoes. Heading to a specialty store like Second Sole can ensure you have the proper fit and size for the type of exercise you will be doing.
- Drink plenty of water before and after each workout.
- Find a partner. Studies show that having someone to help you stay accountable leads to success. Ask your spouse, friend or co-worker to do the program with you. Help keep each other motivated and moving.
- Sign up for a 5K before you get started. When you make the commitment to the race, you are more likely to stay focused in order to meet your goal.
- Not your mama’s race – the 5K has turned into more than just a run in the park. Events like Color Run, Color Vibe or runs for charity causes can help take the monotony out of your regular run.