Master Plan:
Weekly Routine:Four days of rest, 3-4 days of racing
Weekly Mileage:6-15 miles
Long-term:Start two miles, Tip 4
Speed exercises:Nobody
Plan benefits:
The one day e-mails with your next workout to stay the course
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
Complete nutrition tracking to monitor your diet
Get help and answers forums
Calendar Snapshot:
An example of a training plan for training this week. 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 in their training for next week. And every day, you will receive an email to remind workout for the day. When you exercise, take the ring road, our online community runnersworld.com / TheLoop, which offers advice on training, nutrition and injury prevention, and can connect with other riders and world editors of Runner. In this first week of training, you start with three days of short runs and four days off. Every week you have just a little more than the previous week, adding a basket of half a mile or a weekly basis. The longest run is four miles a week before the race.
Here's a guide to the formation of this week:
REST: not exist at all. Rest days allow your body to recover and prepare for the miles ahead. You can do some cross training with light activity, such as yoga or swimming, but it is best not to exercise at all.
EASY: This is a convenient way conversation. If you have difficulty breathing, you're going too fast. If you have spent a walker, the pace is probably too easy. Questions about training, nutrition and injury prevention? Go to runnersworld.com / planquestions. For technical problems, please support@peaksware.com.
Tuesday2 Miles
Maintain a comfortable pace that feels fairly easy to maintain a conversation. If you have difficulty breathing, you're going too fast.
WednesdayREST
Ideally in rest days to do any exercise at all. But it is against the train without impact activities such as stretching, yoga or swimming.
Thursday2 Miles
Running a comfortable pace conversation.
FridayREST
Let your body recover if you feel fresh for the race tomorrow.
Saturday2 Miles
Maintain a comfortable pace.
SundayREST
Weekly Routine:Four days of rest, 3-4 days of racing
Weekly Mileage:6-15 miles
Long-term:Start two miles, Tip 4
Speed exercises:Nobody
Plan benefits:
The one day e-mails with your next workout to stay the course
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
Complete nutrition tracking to monitor your diet
Get help and answers forums
Calendar Snapshot:
An example of a training plan for training this week. 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 in their training for next week. And every day, you will receive an email to remind workout for the day. When you exercise, take the ring road, our online community runnersworld.com / TheLoop, which offers advice on training, nutrition and injury prevention, and can connect with other riders and world editors of Runner. In this first week of training, you start with three days of short runs and four days off. Every week you have just a little more than the previous week, adding a basket of half a mile or a weekly basis. The longest run is four miles a week before the race.
Here's a guide to the formation of this week:
REST: not exist at all. Rest days allow your body to recover and prepare for the miles ahead. You can do some cross training with light activity, such as yoga or swimming, but it is best not to exercise at all.
EASY: This is a convenient way conversation. If you have difficulty breathing, you're going too fast. If you have spent a walker, the pace is probably too easy. Questions about training, nutrition and injury prevention? Go to runnersworld.com / planquestions. For technical problems, please support@peaksware.com.
Tuesday2 Miles
Maintain a comfortable pace that feels fairly easy to maintain a conversation. If you have difficulty breathing, you're going too fast.
WednesdayREST
Ideally in rest days to do any exercise at all. But it is against the train without impact activities such as stretching, yoga or swimming.
Thursday2 Miles
Running a comfortable pace conversation.
FridayREST
Let your body recover if you feel fresh for the race tomorrow.
Saturday2 Miles
Maintain a comfortable pace.
SundayREST
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