Looking for a fun new fitness challenge, but not sure where to start? Run a 5K. It’s a doable distance of 3.1 miles that will help bring your body back to life—and back into shape. No marathon required. Maybe next year? In the meantime, set your sights on a local 5K at least seven weeks out, lace up those sneakers, and if you follow the easy training tips below, you’ll be good to go in less than two months. Really. Read on…
Brooks Ghost 9
Adidas Supernova Sequence 9
Nike LunarEpic Low Flyknit
Asics 33-DFA 2
Garmin Vivosmart HR+
Fitbit Charge 2
Misfit Ray
Moov Now
Couch to 5k
Map My Run
Nike +
Runtastic
Are you ready to get started? The following training schedule created by the Mayo Clinic can also be found on the Health & Lifestyle section.
Good luck and don’t forget to fuel!
Week 1: Pace Yourself
- Monday – Run/walk for 30 minutes (15 seconds running, 45 seconds walking)
- Tuesday – Walk briskly for 30 minutes
- Wednesday – Run/walk for 30 minutes (15 seconds running, 45 seconds walking)
- Thursday – Walk briskly for 30 minutes
- Friday – Rest (TGIF!)
- Saturday – Run/walk 3 miles (15 seconds running, 45 seconds walking)
- Sunday – Take a leisurely 30-minute stroll
That wasn’t so bad, right?
Week 2: Don’t Give Up
- Monday – Run/Walk for 30 minutes (15 seconds running, 45 seconds walking)
- Tuesday – Walk briskly for 30 minutes
- Wednesday – Run/Walk for 30 minutes (15 seconds running, 45 seconds walking)
- Thursday – Walk briskly for 30 minutes
- Friday – Rest (TGIF!) Happy weekend!
- Saturday – Run/walk 3.5 miles (15 seconds running, 45 seconds walking)
- Sunday – Take a leisurely 30-minute stroll
Still hanging in there?
Week 3: Take It Up A Notch
- Monday – Run/walk for 30 minutes (20 seconds running, 40 seconds walking)
- Tuesday – Walk briskly for 30 minutes
- Wednesday – Run/walk for 30 minutes (20 seconds running, 40 seconds walking)
- Thursday _ Walk briskly for 30 minutes
- Friday – Rest (TGIF!) Go grab a cold one.
- Saturday – Run/walk 3 miles (20 seconds running, 40 seconds walking for the first 2 miles then pick up the pace for the last mile)
- Sunday – Take a leisurely 30-minute stroll
Breathing a little easier now?
Week 4: Stay Focused
- Monday – Run/walk for 30 minutes (20 seconds running, 40 seconds walking)
- Tuesday – Walk briskly for 30 minutes
- Wednesday – Run/walk for 30 minutes (20 seconds running, 40 seconds walking)
- Thursday – Walk briskly for 30 minutes
- Friday – Rest (TGIF!) Let the weekend begin.
- Saturday – Run/walk 4 miles (20 seconds running, 40 seconds walking)
- Sunday – Take a leisurely 30-minute stroll
Feels great to be fit, doesn’t it?
Week 5: Mind Over Matter
- Monday – Run/walk for 30 minutes (25 seconds running, 35 seconds walking)
- Tuesday – Walk briskly for 30 minutes
- Wednesday – Run/walk for 30 minutes (25 seconds running, 35 seconds walking)
- Thursday – Walk briskly for 30 minutes
- Friday – Rest (TGIF!) Cocktail, anyone?
- Saturday – Run/walk 3 miles (25 seconds running, 35 seconds walking for the first 2 miles then pick up the pace for the last mile)
- Sunday – Take a leisurely 30-minute stroll
Hang in there!
Week 6: You’re Almost There
- Monday – Run/walk for 30 minutes (30 seconds running, 30 seconds walking)
- Tuesday – Walk briskly for 30 minutes
- Wednesday – Run/walk for 30 minutes (30 seconds running, 30 seconds walking)
- Thursday – Walk briskly for 30 minutes
- Friday – Rest (TGIF!) You’re going to need it.
- Saturday – Run/walk 4.5 miles (30 seconds running, 30 seconds walking)
- Sunday – Take a leisurely 30-minute stroll
Time to test your training!
Week 7: The Race Is On
- Monday – Run/walk for 30 minutes (30 seconds running, 30 seconds walking)
- Tuesday – Walk briskly for 30 minutes
- Wednesday – Run/walk for 30 minutes (30 seconds running, 30 seconds walking)
- Thursday – Walk briskly for 30 minutes
- Friday – Rest (TGIF!) You’re ready!
- Saturday – 5K Race Day!!
- Sunday – Rest. You did it! Good for you!
Anyone up for a marathon?
