8 Week 5k Training Schedule - KFVS12 News & Weather Cape Girardeau, Carbondale, Poplar Bluff

8 Week 5k Training Schedule

8 Week 5k Schedule

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WEEK

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

 

 

 

 

 

 

 

 

1

Run/Walk

Cross Train

1.5 Mile Run

Cross Train

1 Mile Run

Rest

30-60 Minute Walk

 

30 Minutes

20 Minutes

 

20 Minutes

 

 

 

 

 

 

 

 

 

 

 

2

Run/Walk

Cross Train

1.75 Mile Run

Cross Train

1.25 Mile Run

Rest

35-60 Minute Walk

 

30 Minutes

20 Minutes

 

20 Minutes

 

 

 

 

 

 

 

 

 

 

 

3

Run/Walk

Cross Train

2 Mile Run

Cross Train

1.25 Mile Run

Rest

40-60 Minute Walk

 

35 Minutes

25 Minutes

 

25 Minutes

 

 

 

 

 

 

 

 

 

 

 

4

Run/Walk

Cross Train

2.25 Mile Run

Cross Train

1.5 Mile Run

Rest

45-60 Minute Walk

 

35 Minutes

25 Minutes

 

25 Minutes

 

 

 

 

 

 

 

 

 

 

 

5

Run/Walk

Cross Train

2.5 Mile Run

Cross Train

1.5 Mile Run

Rest

50-60 Minute Walk

 

40 Minutes

30 Minutes

 

30 Minutes

 

 

 

 

 

 

 

 

 

 

 

6

Run/Walk

Cross Train

2.75 Mile Run

Cross Train

2 Mile Run

Rest

55-60 Minute Walk

 

40 Minutes

35 Minutes

 

35 Minutes

 

 

 

 

 

 

 

 

 

 

 

7

Run/Walk

Cross Train

3 Mile Run

Cross Train

2 Mile Run

Rest

60 Minute Walk

 

45 Minutes

40 Minutes

 

40 Minutes

 

 

 

 

 

 

 

 

 

 

 

8

Run/Walk

Cross Train

35 Minute Walk

Stretch/Yoga

Rest

Rest

Race Day!

 

45 Minutes

30 Minutes

 

 

 

 

 

 

 

 

 

 

 

 

 

Source: Nan Blattel, BS, AFFA and Laura Morningstar, MSA, ATC, CES

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