By: The Grove’s Fitness Director, Jim Cotta
If running even 1 mile sounds intimidating, follow this simple plan to rock out your first 5K and be ready for the Honor the Fallen race on May 11.
This is a 6-week beginners program if you want to work your way up gradually to be able to run a 5K, which is 3.1 miles. Make sure to perform the 5 min warm up at the beginning of each workout. Allow a day off in between each workout, for example, perform workouts #1,#2, and #3 on Monday, Wednesday, Friday or Tuesday, Thursday, Saturday.
Week 1
Day #1 – warm up 5 min. walk
Jog 1 min / Walk 1 min – a total of 20 minutes
Day #2 – warm up 5 min. walk
Jog 1 min / Walk 1 min – a total of 20 minutes
Day #3 – warm up 5 min. walk
Jog 1 min / Walk 1 min – a total of 20 minutes
Week 2
Day #1 – warm up 5 min. walk
Jog 2 min / Walk 2 min – a total of 24 minutes
Day #2 – warm up 5 min. walk
Jog 2 min / Walk 2 min – a total of 24 minutes
Day #3 – warm up 5 min. walk
Jog ½ mile (non-stop if possible)
Jog 1 min / Walk 1 min – a total of 14 minutes
Week 3
Day #1 – warm up 5 min. walk
Jog 3 min / Walk 2 min – a total of 30 minutes
Day #2 – warm up 5 min. walk
Jog 3 min / Walk 2 min – a total of 30 minutes
Day #3 – warm up 5 min. walk
Jog 1 mile (non-stop if possible)
Jog 1 min / Walk 1 min – a total of 16 minutes
Week 4
Day #1 – warm up 5 min. walk
Jog 4 min / Walk 1 min – a total of 30 minutes
Day #2 – warm up 5 min. walk
Jog 4 min / Walk 1 min – a total of 30 minutes
Day #3 – warm up 5 min. walk
Jog 1.5 miles (non-stop if possible)
Jog 1 min / Walk 1 min – a total of 20 minutes
Week 5
Day #1 – warm up 5 min. walk
Jog 4 min / Walk 1 min – a total of 36 minutes
Day #2 – warm up 5 min. walk
Jog 5 min / Walk 1 min – a total of 36 minutes
Day #3 – warm up 5 min. walk
Jog 2.0 miles (non-stop if possible)
Jog 1 min / Walk 1 min – a total of 20 minutes
Week 6
Day #1 – warm up 5 min. walk
Jog ½ mile / Walk 1 min – repeat 4 times
Day #2 – warm up 5 min. walk
Jog 1 mile / Walk 2 min – repeat 2 times
Day #3 – warm up 5 min. walk
Jog 2.5 miles (non-stop if possible)
Jog 1 min / Walk 1 min – total of 10 minutes
To sign up for the Honor the Fallen Race on May 11: Click HERE