Get race-ready: Week 3
This is the halfway mark in the six-week program to help beginning runners prepare for a 5k.
You're almost halfway there. Keep up the good work!
Continue to pay attention to your body's cues about whether it's ready for a bump up in intensity. If not, stick with the past week's schedule.
5k training program for beginners - Week three
Days one, three and six
- Warm up (five to 10 minutes of walking and stretching)
- Walk for 30 seconds, then run for 30 seconds (do this 30 times)
- Cool down and stretch your calves, front and back thigh muscles, hips and rear
Days two and four
- Strength training, including your core (stomach and back)
Days five and seven
- Active rest
Bonus tip: If you struggle to stay motivated, check out this webinar on how to work out smarter.
This program is provided by Sherri McMillan, MSc, a PeaceHealth race partner , to help you prepare to cross the finish line - comfortably and safely.
