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.
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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