Training For A 5K

I’ve told my friends that I need to train for a 5K that is coming up and they all say ‘It’s only 3.1 miles, Rachel. You work out, it’s not going to be a problem for you.’ Oh YEAH? Well, the last time I did a 5K was at the Tone It Up retreat and I fell, so, running ain’t all that easy for me. ūüėÄ

Jokes aside, I have¬†actually completed¬†two half marathons in the past (both for the Huntington Beach Surf City half). However, I didn’t train for either. The first time, I just wanted to¬†survive. And I did! I ran/walked and averaged about an 11 minute mile, which I was really proud of. I actually didn’t cramp up or have too much¬†muscle soreness and I think it’s because at that time I was spinning nearly every day so I was used to using my legs a ton. The second time I did the half, I REALLY did not train for it. I wasn’t spinning, I was more lifting weights. Let me tell ya, lifting weights and minimal cardio is not what you should be doing when you’re going to do a half marathon! I was in a lot of pain and during the race actually had to stop a couple of times because I was getting leg cramps! Never again.

Now having taken a few steps back, I’m going back to the basics. It’s not the distance I want to focus on this time, it’s the level of effort I put into it. So I looked up a few training guidelines and have come up with the following plan for me. Let me know if you have any other ideas of what I can do to help prepare myself! And if you are new to the running world, feel free to follow along with this guide below!

The¬†5K is on November 6 supporting weSPARK¬†which is a non-profit organization that provides support groups and integrative programs designed to heal physical and emotional side effects of those affected by cancer. If you are interested in joining me, please let me know and use this link to sign up! You can use the code “wesparkrachel” to get $10 off registration too!

Week 1
Monday Run 10 minutes, walk 2 minutes, run 10 minutes
Tuesday Cross train
Wednesday Run 10 minutes, walk 2 minutes, run 10 minutes
Thursday Rest
Friday Run 7 minutes, walk 2 minutes, run 7 minutes
Saturday Run 15 minutes, walk 3 minutes, run 15 minutes
Sunday Rest
Week 2
Monday Run 12 minutes, walk 2 minutes, run 12 minutes
Tuesday Cross train
Wednesday Run 12 minutes, walk 2 minutes, run 12 minutes
Thursday Rest
Friday Run 7 minutes, walk 2 minutes, run 7 minutes
Saturday Run 17 minutes, walk 2 minutes, run 17 minutes
Sunday Rest
Week 3
Monday Run 17 minutes, walk 3 minutes, run 5 minutes
Tuesday Cross train
Wednesday Run 13 minutes, walk 1 minute, run 13 minutes
Thursday Rest
Friday Run 7 minutes, walk 2 minutes, run 7 minutes
Saturday Run 20 minutes, walk 1 minute, run 17 minutes
Sunday Rest
Week 4
Monday Run 15 minutes, walk 1 minute, run 7 minutes
Tuesday Rest
Wednesday Run 20 minutes
Thursday Run 15 minutes
Friday Rest
Saturday Rest
Sunday Race Day!

*Note where it says to Cross train in the guide, I will personally be either spinning or going boxing but find something high intensity that you will enjoy!

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