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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.
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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.

All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

 

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