Three-Week 5k Training Plan

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The 5k (3.1 mile) race is a great distance for beginning, intermediate, or experienced runners. Whether it is your first race or you are trying to set a new personal record, you can train for a 5k in a relatively short period of time of a few weeks, and if you are used to running races, strive to improve your time! Here is a three-week training plan that you can use if you’re just getting started or adding a 5k race to your training schedule! We have included a printable PBMC 5k training schedule that you can download and print.

Sunday

Monday Tuesday Wednesday Thursday Friday Saturday
Alternate: Walk 4 minutes,

Run 1 minute,

Six circuits.

Rest or cross-train Alternate:

Walk 3 minutes, Run 1 minute,

Seven circuits.

Rest or cross-train Alternate: Walk 4 minutes, Run 2 minutes,

Five circuits.

Rest or light stretching, yoga, etc. Alternate: Walk 4 minutes, Run 2 minutes, Five circuits.
Alternate: Walk 4 minutes,

Run 3 minute,

Four circuits.

Rest or cross-train Alternate: Walk 4 minutes,

Run 4 minutes,

Four circuits.

Rest or cross-train Alternate: Walk 4 minutes,

Run 5 minute,

Three circuits.

Rest or light stretching, yoga, etc. Alternate: Walk 4 minutes,

Run 1 minute,

Six circuits.

Alternate: Walk 3 minutes,

Run 7 minute,

Three circuits.

Rest or cross-train Alternate: Walk 2 minutes,

Run 8 minute,

Three circuits.

Rest or cross-train Alternate: Walk 1 minutes,

Run 9 minute,

Three circuits.

Rest or light stretching.

RACE DAY!

 

Please join us for a run to support a great local cause, the Run for Reading 5k to benefit the Palm Beach County Imagination Library! The Imagination Library is a free book gifting program for children under age five that mails one free, high quality book per month to each child enrolled, at no cost to the family. All participants receive: (1) custom race medal shaped like a book; (2) race t-shirt, (3) swag bag; (4) finisher’s certificate, and (5) link to prerecorded opening ceremony. Participants can run or walk any time between now and March 13, 2021, track their 5k/3.1 mile distance, and enter their time on the race website next to their name. AccuChip is providing the scoring.

I love running races, and have completed half marathons, 10ks, 5ks, and other distances. While I love the feeling of accomplishment of running a half marathon (I’ve run three so far), my favorite distance might be the 5k, because it is a great distance to train for in a short amount of time, and I can continually strive to improve upon my time.

If you use our Palm Beach Moms Collective training schedule, we would love to see your progress and train together! To participate, share your pictures on social media with the hashtags #PalmBeachMomCollective and #RunforReading5k.

 

*If you are new to working out, consult a doctor before starting a new workout regimen!

Article originally published on April 20, 2020.

 

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