Whether you are planning to race or walk the Corporate Challenge 5K, here are 4 eight-week training schedules designed to help you to the finish line. Choose the appropriate training plan depending on your fitness level and goal.
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Beginning Runner
A Beginning Runner is one that has decided to change from a Walker, or one that does less than 15 miles per week. This person may also be someone that has decided to take up running from the start, finally getting the motivation to see the benefits of a healthier lifestyle.
- As a beginner, incorporate walks into your runs. This helps recovery during the run and makes it easier to increase mileage.
- Add mileage gradually. An easy way to become discouraged is overdoing it.
- One day a week, usually weekends, do a long, slow run. This run should be done at a much slower pace than shorter runs. Watch your mileage grow!
- If you miss a training day don't try to make it up. Continue your training schedule the next day!
8 Week Beginning Runner Training Schedule
| Week | MON | TUES | WED | THUR | FRI | SAT | SUN |
|---|---|---|---|---|---|---|---|
| 1 | Run / wlk or rst | 1.5 mi run | Run / wlk or rst | 1.5 mi run | rst | 1.5 mi run | 30 mn wlk |
| 2 | Run / wlk or rst | 1.75 mi run | Run / wlk or rst | 1.5 mi run | rst | 1.75 mi run | 35 mn wlk |
| 3 | Run / wlk or rst | 2 mi run | Run / wlk or rst | 1.5 mi run | rst | 2 mi run | 40 mn wlk |
| 4 | Run / wlk or rst | 2.25 mi run | Run / wlk or rst | 1.5 mi run | rst | 2.25 mi run | 45 mn wlk |
| 5 | Run / wlk or rst | 2.5 mi run | Run / wlk or rst | 2 mi run | rst | 2.5 mi run | 50 mn wlk |
| 6 | Run / wlk or rst | 3 mi run | Run / wlk or rst | 2 mi run | rst | 2.75 mi run | 55 mn wlk |
| 7 | Run / wlk or rst | 3 mi run | Run / wlk or rst | 2 mi run | rst | 3 mi run | 60 mn wlk |
| 8 | Run / wlk | Run / wlk 30 mn | rst | 5K Race | Good Job! |