5K training plan to get you to the finish line
Florence Forth is for Everyone

This 8-week training plan will get you to the Florence Forth finish line on March 7, 2015.  As with all physical activity, you should consult your physician if you have any health concerns or questions about undertaking the activities described in this training plan.

The Florence Forth 5K welcomes all runners and walkers who can maintain a minimum 30 minute per mile pace over the 3.1 mile course.  This 5K training plan is for beginning runner/walkers and those looking to get back in 5K shape.  It is designed for anyone in good physical condition and able to run or run/walk one mile starting on Sunday, January 11, 2015.  For more intermediate or advanced training plans see Hal Higdon or Runner’s World.

5K Training Plan: Daily Description

The 5K training plan follows the same pattern each week, adding 1/4 mile to the prior week’s running distance.

Sunday:  Spend Sunday cross-training (walking, biking, swimming or even lifting light weights).  This is a day to use some different muscles after Saturday’s run. Cross-train for approximately the time indicated on the calendar (i.e. 20 min).

Monday: Spend Monday resting.  This is one of your two dedicated rest days.  Your legs need time to rest and prepare for the coming week’s activities.  While resting today, prepare a menu for the week, catch up on your reading or spend extra time with family and friends.  Enjoy your rest.

Tuesday: Run or run/walk the distance indicated in the calendar.  Your run/walk training should strive to increase the propotion of time spent running.  Perhaps you can start by running one minute, walking one minute then the next week increasing to running 1 minute 15 seconds and walking 45 seconds.

Wednesday:  Spend Wednesday with light Cross-Training (CT) or resting.  Listen to you body and rest as needed.  If able, consider walking or biking for the same time as Sunday.

Thursday: Run or run/walk the distance indicated in the calendar (see Tuesday’s description).

Friday:  Rest.  Spend the day resting and preparing for the increased distance on Saturday.

Saturday: Run or run/walk.  This is the step up day.  You’ll run longer each Saturday than you have previously.  Each week, this distance will increase by a quarter mile until you run 3 miles the week before Florence Forth.

 

 5K Training Plan: Calendar

January 2015
SUN MON TUE WED THUR FRI SAT
11
1 mile
12
Rest
13
1 mi
14
CT or Rest
15
1 mi
16
Rest
17
1.5 mi
18
20 min CT
19
Rest
20
1.25 mi
21
CT or Rest
22
1.25 mi
23
Rest
24
1.75 mi
25
20 min CT
26
Rest
27
1.5 mi
28
CT or Rest
29
1.5 mi
30
Rest
31
2 mi
February 2015
SUN MON TUE WED THUR FRI SAT
1
25 min CT
2
Rest
3
1.75 mi
4
CT or Rest
5
1.75 mi
6
Rest
7
2.25 mi
8
25 min CT
9
Rest
10
2.0 mi
11
CT or Rest
12
2.0 mi
13
Rest
14
2.5 mi
15
30 min CT
16
Rest
17
2.25 mi
18
CT or Rest
19
2.25 mi
20
Rest
21
2.75 mi
22
30 min CT
23
Rest
24
2.5 mi
25
CT or Rest
26
2.5 mi
27
Rest
28
3.0 mi
March 2015
SUN MON TUE WED THUR FRI SAT
1
25 min CT
2
Rest
3
2.5 mi
4
CT or Rest
5
1.5 mi
6
Rest
7
RACE DAY!

 

YOU CAN DO THIS.  Take time, enjoy the journey, and continue to Florence Forth.