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Your Easy 5K Training Program

Training for a 5K race (3.1 miles) may sound daunting, but it's the perfect motivator for beginners. "Your focus is simply on crossing the finish line on race day," says celebrity trainer Joy Di Palma. The first move: Choose an event and sign up online. (Visit komen.org to find a Susan G. Komen Race for the Cure breast cancer awareness event in your area.) Then get into 5K-shape with Joy's easy plan. Make sure to complete the daily-recommended distances by wearing a pedometer or planning your route ahead of time at mapmyrun.com.

By Allison Baker

Joy's Step-by-Step Plan

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	.5-mile walk	Cross-train 30 minutes (swim, bike, hike, elliptical, yoga)	1-mile walk	Rest	1.5-mile walk	1.5-mile walk
2	Rest	1.75-mile walk	Cross-train 30 minutes	1.5-mile walk	Rest	1.75-mile walk	1.75-mile walk
3	Rest	2-mile walk	Cross-train 30 minutes	2-mile walk	Rest	2.5-mile walk	2.5-mile walk
4	Rest	2-mile walk	Cross-train 30 minutes	2.5-mile walk	Rest	2.5-mile walk	2.75-mile walk
5	Rest	2-mile walk	Cross-train 30 minutes	2.5-mile walk	Rest	3-mile walk	3-mile walk
6	Rest	2.75-mile walk	Cross-train 30 minutes	2.5-mile walk	Rest	Rest	5K DAY

Originally published in the October 1, 2010, issue of Family Circle magazine.

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