Livonia Professional Firefighters |

Marathon Training 5K

Aug 28, 2010

5K Training Schedule

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	1.5 mi run	CT or Rest	1.5 mi run	Rest	1.5 mi run	20-30 min EZ
2	Rest	1.75 mi run	CT or Rest	1.5 mi run	Rest	1.75 mi run	20-30 min EZ
3	Rest	2 mi run	CT or Rest	1.5 mi run	Rest	2 mi run	20-30 min EZ
4	Rest	2.25 mi run	CT or Rest	1.5 mi run	Rest	2.25 mi run	25-35 min EZ
5	Rest	2.5 mi run	CT or Rest	2 mi run	Rest	2.5 mi run	25-35 min EZ
6	Rest	2.75 mi run	CT	2 mi run	Rest	2.75 mi run	35-40 min EZ
7	Rest	3 mi run	CT	2 mi run	Rest	3 mi run	40 min EZ
8	Rest	3 mi run	CT or Rest	2 mi run	Rest	Rest	5K Race!

This is a beginners training schedule for a 5K run. Alternate running/walking the first week schedule until you can run 1.5 miles without losing your breath. Only then should you move to week 2. Stretch adequately and always warm up before exercising.

· CT stands for Cross Train. (P90X, walk, bike, swim)

· EZ stands for Easy.

For more training techniques and schedules visit some reputable sites:

http://www.coolrunning.com/engine/2/index.shtml

http://www.runnersworld.com/channel/0,7119,s6-238-0-0-0,00.html

http://www.jeffgalloway.com/training/index.html

http://www.halhigdon.com/