Get Fit & Stay Fit

12-Week Training Plan for Your First 5K

Jun 15, 2016

By Marilyn Hoyt C.P.T N.A.S.M, C.E.C

So you want to run a 5K? Before you hit the ground running, you need to invest in a good pair of running shoes. Visit Luke’s Locker, RunOn or another specialty shoe store to get fitted for the right shoe made for how your food strikes the ground.

Below is a 12-week training plan for beginners. If this schedule doesn’t work for you, make adjustments as needed. The first eight weeks, you will start with walking. When you feel you are ready, add in a light jog. Make sure you are still able to carry a conversation which will indicate that your heart rate is still at a good rate.

Be prepared ​to feel a little sore! If at anytime you feel more than sore and you feel pain back off from running till you are healed up and see a doctor if needed. Just remember there is a difference in soreness and injury. If you have to take a break due to life circumstances don’t give up. Just continue where you left off. The focus of the last four weeks is distance. You will be able to run most of the time since your endurance is stronger.

If you progress ​quickly through this plan, just add five more minutes to ​your daily run. Two days of the week, you will do a strength/core workout in place of your run. After each running or strength workout, spend ​five to 10 minutes stretching.

Let’s get started! (Click ​the image below to open a larger version you can save and print.)

Marilyn Hoyt is a Dallas-based Certified Professional Trainer. She holds group workout sessions, including groups specifically designed for people who are significantly overweight, intermediate and advanced fitness camps, and provides in-home personal training.

“Aiming to educate, motivate, and inspire others to live life with purpose!”

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