Training Programs 10 Week 5K Training Plan for Runners and Walkers Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Run or walk 15 Minutes Cross train or walk and stretch Run or walk 15 Minutes Cross train or walk and stretch Rest Run or walk 1 Mile Rest 2 Run or walk 15 Minutes Cross train or walk and stretch Run or walk 15 Minutes Cross train or walk and stretch Rest Run or walk 1 Mile Rest 3 Run or walk 15 Minutes Cross train or walk and stretch Run or walk 15 Minutes Cross train or walk and stretch Rest Run or walk 1.5 Miles Rest 4 Run or walk 15 Minutes Cross train or walk and stretch Run or walk 15 Minutes Cross train or walk and stretch Rest Run or walk 1.5 Miles Rest 5 Run or walk 20 Minutes Cross train or walk and stretch Run or walk 20 Minutes Cross train or walk and stretch Rest Run or walk 2 Miles Rest 6 Run or walk 20 Minutes Cross train or walk and stretch Run or walk 20 Minutes Cross train or walk and stretch Rest Run or walk 2 Miles Rest 7 Run or walk 20 Minutes Cross train or walk and stretch Run or walk 20 Minutes Cross train or walk and stretch Rest Run or walk 2.5 Miles Rest 8 Run or walk 25-30 Minutes Cross train or walk and stretch Run or walk 25-30 Minutes Cross train or walk and stretch Rest Run or walk 2.5 Miles Rest 9 Run or walk 25-30 Minutes Cross train or walk and stretch Run or walk 25-30 Minutes Cross train or walk and stretch Rest Run or walk 3 Miles Rest 10 Easy walk 20-25 Minutes max Stretch Easy walk 20-25 Minutes max Rest Rest Race Day! Rest Brought to you by Track your activity and calorie burn like the contestants on The Biggest Loser® to meet your RunWalk goals! Do you know how many calories you’re burning? As you train for your upcoming run, be sure to track your activity and give yourself credit. The BodyMedia system automatically and accurately tracks your calories around the clock, helping to improve your weight loss up to 3x!* *Vs. behavioral support alone, see bodymedia.com/3x Training Programs GETTING STARTED Stretching is a given and should be done every day, regardless of The first thing a new runner or walker can do to ensure smooth, whether or not it’s a rest day or a workout day, and it’s especially comfortable increase in physical activity is to be properly fitted for running shoes. A quick trip to your local running specialty store will pair you with an expert who can fit you in the right pair of running shoes for your build and exercise goals. important on the days of your workouts. On the days that strength training and cross training are indicated, be sure to mix in a little of both. STRENGTH TRAINING STRENGTH AND FLEXIBILITY FOR RUNNERS AND WALKERS Strength training should include push-ups, pull-ups, the use of Strength and flexibility are key components to any running or exercise bands or free weights (such as dumbbells) or exercise walking program. Running and walking seem simple enough, right? Lace up your shoes and put one foot after the other… The mechanics of running and walking are pretty simple; something we’ve been doing since we learned to walk. However, to safely progress through a structured running or walking program to a goal race distance, it is imperative that we also focus on flexibility and strength training. FLEXIBILITY As you exercise, whether running, walking or any other activity, your muscles will expand and contract in response to the amount of stress placed on them. After a workout, you’re likely to feel a little tightness in your muscles. This is normal and with the right amount of flexibility and stretching, you’ll be ready for your next workout in no time. You can also feel free to stop and stretch during your run or walk, if you like. machines at your fitness center. Runners and walkers benefit greatly from more repetitions, using lighter weights. Your goal in strength training should be to develop what we call “muscle endurance” or the ability for your muscles to remain in a state of motion for an extended period of time. Don’t pile on the weights at the gym! Lighter loads and more repetitions will be just fine. CROSS TRAINING Cross training is a fantastic way to increase your overall level of fitness while giving your running and walking muscles a little break from the pounding. Cycling, swimming, yoga, elliptical machines and boxing are great ways to increase your muscular endurance, which will always benefit your running and walking, while having fun and mixing up your routine. Crunches, planks, body-weight squats, lunges, toe-touches and calf raises are excellent forms of cross training that you can do almost anywhere in addition to the cross training above. Try to do some of Brought to you by Training Programs each on a daily basis. You should strive to do 12-15 reps of each REST exercise, doing three sets of all exercises you choose. You’ll be The importance of rest in any training program cannot be overstated. amazed at how far these exercises go to strengthen your core, improve posture and running/walking mechanics. LONG RUNS Rest is vital to muscle growth and recovery – just as vital as exercising your muscles. In fact, the body makes significant gains in muscle development while resting after a workout! Be sure to rest where the program indicates a rest day – and this means total rest. Read a Whether you are walking or running, you’ll want to start out at a book, watch a movie, go out to dinner – just take a day oﬀ from little slower pace on those days, in order to finish tired, but exhila- training. Reward yourself for all the hard work you’ve put in during rated and proud. Generally speaking, days with a specific mileage the week and use the day to recharge your batteries in anticipation of should be done at a pace 1-2 minutes slower than you expect to run the weekend’s workouts. Rest will ensure that you’re ready for your or walk on race day. This will help your body get used to being in next workout, leaving you feeling refreshed and motivated. motion for an extended period of time and prepare you for the length of time you’ll be on your feet and moving during the race. Plan created by David Myatt (MBA, CPT, PES, CES, Certified Running Remember, our goal is to get you to the finish line, with an emphasis Coach) on behalf of the The Biggest Loser RunWalk. on FINISH! We’re not worried about a particular time, just that you arrive at the finish line healthy, with a big smile on your face! Always consult a physician before starting any new diet or exercise program. RUNNING WALKING AND RUN/WALK One of the most common mistakes runners make is to not take time to walk. Walking is a wonderful way to augment your running training and recover from a strenuous workout. It’s also a great strategy to use when looking to finish your first race! Always feel free to incorporate walking into your training program, whether your strategy is to run/walk your way to the finish line or run as much as possible. Walking builds endurance just as much as running and will give you an opportunity to recover when the workouts get a little longer. You’ll notice that Sundays are “easy walk” days. These walks are meant to be more like strolls in the park or walks on the beach than workouts. Bring along a companion and enjoy the scenery. Easy walks are a great way to remain flexible after completing the week’s workouts. A good strategy when starting out in your race preparation is to run and walk in a ratio that is in line with your general level of fitness. Those new to running would do well to incorporate a run/walk ratio that begins with around 30-40 seconds of running coupled with 45-60 seconds of walking. As this ratio becomes easier and easier to manage, you can shift to more running and less walking until you’re at a ratio of 4:1, or four minutes of running to one minute of walking. A nice middle ground would be to run until you feel fatigued, then walk until you’ve recovered, then repeat. Don’t be in a hurry to run, however. Remember, our goal is to FINISH this race and running and walking will both get you to the finish line! Brought to you by