Running Moms. Women s Online Beginner - Step 2-5k Training Program

Transcription

1 Running Moms Women s Online Beginner - Step 2-5k Training Program - This will get you to running 5k by progressing every week from 5 min run intervals to 12 min intervals with one minute walk breaks. This is great after you have completed the Beginner program or if you are able to run for 5 min - Three runs per week are strongly recommended, fourth run or strength workout every week is optional but recommended.** Sunday Week 1 INTRO WEEK Define Your Big Reason Why Pre- Measurements Pick Your Program Get Running Week 2 Workout Week 3 Workout Run 7 min Week 4 Run 7 min Workout Run 7 min

2 Sunday Week 5 Week Workout Run 9 min PLUS 7 min run Week 6 Workout Time Trial Repeat for 5k Week 7 Week Workout Week 8 Workout

3 Sunday Week 9 Workout Run 11 min Week 10 Workout Run 12 min Week 11 Workout 8 min run 1 min rest Week 12 5 min run 1 min walk Workout 5 min run 1 min walk Race DAY 12 min run 1 min rest Repeat for 5km

4 Keep in Mind - This program is flexible and the workouts can be done on different days if you need to shift them around a bit - Focus in on the Long Run and increasing your pace during that long run - Never do a pure speed day the day before a long run - Always start each work out with a 5 min easy warm up - Sunday is your designated DAY - Always consult a medical doctor before engaging in any rigorous exercise activity. SCHEDULE DESCRIPTION AND A FEW INSTRUCTIONS Warm Up please walk for 5 minutes at an easy pace prior to every walk/run workout to gradually increase your heart rate and warm up your muscles. Cool Down please walk for 5 min at an easy pace after every walk/run workout to gradually bring your heart rate down and provide re-covery time for working muscles. Run You should be able to talk during this run. It is a slow and comfortable pace for you. You should be able to keep this pace for a long time. Cross Training includes non-running activities or walking. Examples are cycling, swimming, pilates, yoga and elliptical trainers. You want to warm up for 5 minutes with an easy walk or up and down the stairs a few times. Training includes body weight exercises, resistance training, pilates, yoga. It includes upper body, lower body and core exercises. These exercises will increase lean muscle tissue and

5 boost metabolism. training allows you to rest your running muscles and train opposing muscle and energy systems. This will reduce your risk of over training and injury. It helps speed recovery. These activities should be done at a moderate to hard pace. Long Run this run is all about getting in the distance. It should be slow. You should be able to talk through out. You need to make it all the way through the distance. Walk/run intervals are great and will help get you to the end by giving your body and mind time to recover and reenergize. We build slowly through the weeks with some rest weeks where the distance is less. Days/Off Days these days are just as important as workout days. This is when your body recovers and gets stronger. You can walk or do other gentle activity these days. Focus on healthy eating and drinking water too. Enjoy them! copyright 2015 RunningMoms