Plan Outline:
Weekly routine:4 days off, 3-4 days of racing
Weekly Mileage:6-15 miles
Long term:Start 2 miles, peak 4
Speedwork:Anyone
Benefits of the plan:
E-mails a day with your next workout to keep you on track
Create your own routes or search our library of routes for tracking your workout
Graphics card and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
Download workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
Track your fitness and gain confidence
Monitoring of complete nutrition to monitor your diet
Get help and answers forums
Calendar Snapshot:
An example of this week's training plan training. Click every day to expand the section and see the details.MondayREST
Welcome to the first week of 5K training plan for beginners. Every Monday, you'll have a note on your workout to the next week. And every day, you will receive an e-mail to remind you workout for the day. When you train, take the loop, our online community runnersworld.com / TheLoop, where you'll find tips on training, nutrition and injury prevention, and you can connect with other runners and editors Runner's World. In this first week of training, you start with three days of short runs and four days off. Each week you have just a little more than the previous week, adding a half-mile or weekly shopping. The longest run is four miles a week before the race.
Here is a guide to training this week:
REST: Is not there at all. Rest days allow your body to recover and prepare for the miles ahead. You can do some cross-training with a light activity such as yoga or swimming, but it is best not to exercise at all.
EASY: This is a pace comfortable conversation. If you are short of breath, you're going too fast. If you passed by a walker, the pace is probably too easy. Questions about training, nutrition and injury prevention? Go to runnersworld.com / planquestions. For technical problems, go to support@peaksware.com.
Tuesday2 Miles
Maintain a comfortable pace that feels fairly easy to hold a conversation. If you are short of breath, you're going too fast.
WednesdayREST
Ideally, in the days of rest you should do no exercise at all. But it is against the train without impact activity such as stretching, yoga or swimming.
Thursday2 Miles
Run at a pace comfortable conversation.
FridayREST
Let your body recover if you feel fresh for tomorrow's race.
Saturday2 Miles
Maintain a comfortable pace.
SundayREST
Weekly routine:4 days off, 3-4 days of racing
Weekly Mileage:6-15 miles
Long term:Start 2 miles, peak 4
Speedwork:Anyone
Benefits of the plan:
E-mails a day with your next workout to keep you on track
Create your own routes or search our library of routes for tracking your workout
Graphics card and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
Download workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
Track your fitness and gain confidence
Monitoring of complete nutrition to monitor your diet
Get help and answers forums
Calendar Snapshot:
An example of this week's training plan training. Click every day to expand the section and see the details.MondayREST
Welcome to the first week of 5K training plan for beginners. Every Monday, you'll have a note on your workout to the next week. And every day, you will receive an e-mail to remind you workout for the day. When you train, take the loop, our online community runnersworld.com / TheLoop, where you'll find tips on training, nutrition and injury prevention, and you can connect with other runners and editors Runner's World. In this first week of training, you start with three days of short runs and four days off. Each week you have just a little more than the previous week, adding a half-mile or weekly shopping. The longest run is four miles a week before the race.
Here is a guide to training this week:
REST: Is not there at all. Rest days allow your body to recover and prepare for the miles ahead. You can do some cross-training with a light activity such as yoga or swimming, but it is best not to exercise at all.
EASY: This is a pace comfortable conversation. If you are short of breath, you're going too fast. If you passed by a walker, the pace is probably too easy. Questions about training, nutrition and injury prevention? Go to runnersworld.com / planquestions. For technical problems, go to support@peaksware.com.
Tuesday2 Miles
Maintain a comfortable pace that feels fairly easy to hold a conversation. If you are short of breath, you're going too fast.
WednesdayREST
Ideally, in the days of rest you should do no exercise at all. But it is against the train without impact activity such as stretching, yoga or swimming.
Thursday2 Miles
Run at a pace comfortable conversation.
FridayREST
Let your body recover if you feel fresh for tomorrow's race.
Saturday2 Miles
Maintain a comfortable pace.
SundayREST
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