Get race-ready: Week 4

While race day is fast approaching, it's important to keep a slow, steady approach to your training. You want to finish the race, not be sidelined by injuries.

Is your body ready for a more challenging schedule? Go for it. If not, keep with the past week's schedule.  

5k training program for beginners - Week four

Days one, three and six

• Warm up (five to 10 minutes of walking and stretching)
• Run for one minute, then walk for two minutes (do this 10 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: Are you training near a track or park? Consider how to use a playground in your workout or stretching routine.
 

This program is provided by Sherri McMillan, MSc, a PeaceHealth race partner, to help you prepare to cross the finish line - comfortably and safely. 

Download the entire six-week program for beginners.