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GO! St. Louis® invites YOU to engage on a Personal Journey!
Start Training for the GO! St. Louis 5K Run/Walk
April 14, 2012 in Forest Park
| WEEK # |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
2/13 – 2/19
|
Off or XT |
10 min.
run/walk |
Off or XT |
10 min.
run/walk |
Off or XT |
OFF |
15 min.
run/walk |
2/20 – 2/26
|
Off or XT |
10 min.
run/walk |
Off or XT |
10 min.
run/walk |
Off or XT |
OFF |
1 mile
run/walk
|
2/27 – 3/4
|
Off or XT |
13 min.
run/walk |
Off or XT |
13 min.
run/walk |
Off or XT |
OFF |
1.5 mile
run/walk |
3/5 – 3/11
|
Off or XT |
15 min.
run/walk |
Off or XT |
15 min.
run/walk |
Off or XT |
OFF |
2 mile
run/walk |
3/12 – 3/18
|
Off or XT |
20 min.
run/walk |
Off or XT |
20 min.
run/walk |
Off or XT |
OFF |
2.5 min.
run/walk |
3/19 – 3/25
|
Off or XT |
25 min.
run/walk |
Off or XT |
25 min.
run/walk |
Off or XT |
OFF |
3 mile
run/walk |
| 3/26 – 4/1 |
Off or XT |
30 min.
run/walk |
Off or XT |
30 min.
run/walk |
Off or XT |
OFF |
3.5 mile
run/walk |
| 4/2 – 4/8 |
Off or XT |
25 min.
run/walk |
Off or XT |
25 min.
run/walk |
Off or XT |
OFF |
3 mile
run/walk |
| 4/9 – 4/15 |
Off or XT |
25 min.
run/walk |
Off or XT |
25 min.
run/walk |
Off or XT |
5K Race Day
(3.1 Miles - April 14)
|
OFF |
This program assumes that you have not been running at all. During your training, you may want to begin walking the distance, develop a brisk walk, insert a few jogs, and incorporate the running as desired or simply walk. Some people may alternate walking with running. The goal is to finish and feel a sense of accomplishment!
Training tips:
- You can do the long run on Saturday if you wish. In that case take the Friday off from exercising.
- On your “long runs”, take more walking breaks.
- XT means cross training. You can walk or do some form of non-pounding exercise, such as swimming, cycling, or exercise machines, for 10 minutes or so at an easy pace.
- Remember to drink water before, during and after exercise, even when it is cold.
- Train with others. After the fitness workout, socialize over a cup of coffee!
This training program developed by GO! St. Louis is a suggested program. Participants train at their own risk and should always consult a physician before engaging in a fitness program
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