now reading:

Training For A 5K

share post:

back to top 

Move

Training For A 5K

September 28, 2016

by: The Dimple Life

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. 😀

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!

Leave a Reply

Your email address will not be published. Required fields are marked *

I'm looking for support with:

explore the blog

More on the Blog

I'm looking for support with:

self growth

career + finance

food

movement

home

beauty

relationships

do good

It is hard to know where to begin with volunteer work. Here are a few resources that can help you find the cause that is right for you. #Volunteerism #Volunteer #SocialImpact #NonProfitOrganization

There are so many opportunities to become involved in our communities to really make a lasting impact in our world. It can be overwhelming though when you don’t know where to start. If you are someone with many different interests and don’t know which cause specifically would be best to get involved with, starting anywhere […]

Non profit organizations that support teachers and education.
Where to purchase a coronavirus non medical grade face covering or mask. Here is a round up that can help protect you and your community. #COVID19 #coronavirus #healthylifestyle #TheDimpleLife
It can be daunting to make friends as an adult with limited outlets the older you get. But that doesn't mean it's not possible. It takes getting out of your comfort zone and knowing where to look but know that it is possible with the following tips. #Friendships #Relationship #MentalWellness #MentalWellbeing #TheDimpleLife

It can be really daunting to create friendships as an adult. When you grow up, it seems like there’s more opportunity to create relationships with your classmates in school, with your coworkers at work, and through various social settings. As you grow older and enter different phases of your life though those outlets can shift […]

Why teaching 'family first' doesn't work all the time. #FamilyRelationships #HealthyRelationships #Boundaries #TheDimpleLife

Ever since I was in elementary school, I can remember a school project where I presented that the most important motto to me is “Family First”. This thinking was engrained into my upbringing from a very early age. On surface level, it’s quite beautiful. Family truly will always mean so much to me. However, at […]

The five love languages explained so you can discover your own.

Do you know how you appreciate receiving love? Do you know how you appreciate giving love to others? These are all tied to your love languages. This may be from learned behavior you’ve seen or experienced growing up – knowing you loved when the special people in your life showed love in specific ways or […]

Hand that has cream sunscreen on

It’s no secret that Korean beauty and skincare have been on the rise for years – with no end in sight. After having asked Korean women living in Korea what the secret is to their glowing and translucent – or “glass skin” – is, the overwhelming answer was “sunscreen” so you know that Korean sunscreen […]

How to transition to a clean skincare routine and clean skincare products #CleanSkincare #NonToxicSkincare #NonToxicBeauty #TheDimpleLife #CleanLiving

When you have your set routine of products you enjoy using, it can be hard to transition away from your beloved products that may not be deemed as clean. But if you are determined to transition into a more non-toxic lifestyle, your beauty and skincare products may be the easy entry you are looking for. So […]

The top natural, nontoxic, clean face cleansers. If you start anywhere with beauty, start with a clean face! #naturalskincare #cleanbeauty #cleanskincare #holisticwellness #TheDimpleLife

I’m a firm believer that if you want to invest in any kind of skincare, you should start with the first step: nontoxic, clean face cleansers. You don’t want to put a bunch of serums and moisturizers on skin that isn’t clear of dirt, oil, and other impurities.

Sleeping in an unfamiliar room or hotel can be difficult when you're traveling. Here are a few essentials to help you relax and get the sleep and rest you deserve. #Sleep #SleepRoutine #TravelEssentials #MindfulTravel #TheDimpleLife

Traveling can be an exciting adventure, a relaxing escape, or something in the middle, but regardless of whatever type of travel experience you have coming up, the quality of your sleep (or lack of it) is a constant to be mindful of. It can be difficult to be away from your routine, your bed, and […]

How to create a peaceful bedroom environment.

It can be hard to keep your home tidy, especially if you have pets, kids, a partner or other people who you share space with. The one non-negotiable I’ve learned over time is the importance of creating a calming and peaceful environment in my bedroom. My bedroom is my sanctuary – it’s the area where […]

The top 20 list of the most sleep deprived cities in America. #SleepDeprived #RestfulSleep #NighttimeRoutine #TheDimpleLife

Living in a big city definitely has its benefits. There’s more opportunities to meet a wide, diverse range of people, more stores and businesses, and generally more activity happening. However, it’s still surprising to see certain cities listed as one of the most sleep-deprived cities in America. There is some research and original data reporting […]

For anyone in LA that has never thought to try a boxing class but enjoys group HIIT workouts, I highly recommend checking out one of these boxing studios. #gymbox #bestgym #gymslosangeles #losangelesathleticclub #gold'sgym #bestgymsinlosangeles

After moving to Downtown LA I found myself getting tired with the monotony of the standard workout I was completing in my small apartment gym. In my efforts to branch away from the standard routine, I visited multiple local gyms. I eventually found a love for group High Intensity Interval Training sessions. This new found […]

Top Rated Yoga Studios in Los Angeles

Are you interested in staying fit whilst also focusing on your inner self? You won’t have a hard time finding excellent yoga studios in Los Angeles! I’m not going to lie – it was VERY hard to choose seven winners. However, it had to be done! I’ve made a list of my absolute favorite studios […]

Woman Tip-Toeing On Floor

Sometimes the thought of leaving the house and heading to the gym can be stressful enough to turn a workout day into a rest day. There is no need to let the effort of getting to the gym dissuade you from getting your workout in! I have included below all the information and equipment you […]

Anti-inflammatory juice containing beets, carrots, ginger and more to protect against illness. One of the most refreshing juices I've ever had! #freshjuice #antiinflammatory #guthealth #TheDimpleLife

Beets have always been a favorite for me, whether it’s eating them as beet chips, roasted beets in a bowl, or pickled beets in a salad, there are so many different ways to be able to enjoy this root vegetable. They are known to be a strong source of folate, potassium, vitamin C, fiber, and […]

An easy approach guide to eating well at any point in your life. The way to healthy starts today. #EatingWell #HealthyLiving #MindfulEating #TheDimpleLife

Food and how to eat well are tricky topics for most people. With so many different approaches ranging from a strictly raw diet to being vegan to paleo and keto, it can be very confusing! My approach to food though is simple and broken down into the below guidelines. Before diving in, just know that […]

Korean tteukguk rice cake dumpling new years soup

Happy New Year, everybody! I wanted to share an easy Korean recipe with you today. It’s called “Tteokguk” which translates directly to Korean rice cake soup. Don’t let the name fool you, there are so many other goodies in there that it’s not only rice cakes but it’s also Korean dumplings called mandu, meat (traditionally […]

Money saving tips so that you can be a mindful spender especially during sales. #MindfulSpending #MoneySavingTips #TheDimpleLife

Big sales around any type of holiday can be a very enticing temptation. Who doesn’t want to save 25% off of an item that looks like you might need it in the future. Living mindfully doesn’t only look like journaling and practicing being present but it also means being a mindful person when it comes to your […]

Tips on How to Overcome Anxiety as an Entrepreneur

There is so much anxious with the unknown and entrepreneurship is all about the unknown. There is a Lao Tzu quote that really resonates with me and I remind myself of it often: “If you are depressed you are living in the past. If you are anxious you are living in the future. If you […]

There are 12 stages of burnout – did you know that there are so many? It’s more than just a feeling of exhaustion of overwhelm. There are thoughts, feelings, and actions that amount to various stages of burnout. It’s important to know what they are so that you can identify similar behaviors in yourself. This […]

I once found Instagram to be such a joyful place. I joined at a time when “influencer” wasn’t even a term. There were no brand deals, just a bunch of people sharing photos online. It was a creative outlet for me to be able to express myself and I found it fun to check in […]

We all have specific wants and desires in our lives. We want to be healthy, we want to have the time to learn a new language, we want to make more money, the list really does go on. One ingredient that is in the recipe to achieving all that you want is consistency. Tony Robbins […]

As we grow up, we lose our ability to evolve into different life paths. This is your reminder that that childlike curiosity will always remain inside of you. Lean into what is possible and be courageous enough to listen. #PermissionToGrow #GrowthMindset #TheDimpleLife

When we were children, we may have had our favorite toys we were obsessed with for a period of time. Playing with it every chance we could get. Always picking it out first out of the options we may have had. And when we outgrew it, due to boredom or age, we moved onto other […]

© 2023 3R Media. All Rights Reserved  |  Privacy Policy  |  Terms & Conditions

Site by Sunday Stories

© 2021 3R Media. All rights reserved.
Read our Privacy Policy & Terms & ConDitions