November 16 2017
Coach Hillary Kigar shares a tip she picked up while listening to a lecture delivered by esteemed distance running coach Jack Daniels.
There’s nothing quite as exhilarating—or nerve-racking—as your first race. But fear not! Simply follow this schedule, and you will be 5k-ready in 8 weeks—no prior race experience required.
You are ready for this plan if you can complete a 15-minute run comfortably and have been training consistently for a few months. Your 5k goal should be to cover the distance and have fun. If you are like many first timers, you may be worried about coming in last. Don’t be. Many 5ks attract walkers, so the chances of being the last one to cross the finish line are pretty slim. Even if you are, you’ll be too proud and happy to care.
|8||XT or Rest||15 min E||XT or Rest||15 min E||Rest||15 min E||18 min LR|
|7||XT or Rest||15 min E||XT or Rest||20 min Ew/ 4 S||Rest||15 min E||22 min LR|
|6||XT or Rest||20 min E||XT or Rest||20 min E
w/ 4 US
|Rest||15 min E||25 min LR|
|5||XT or Rest||20 min E||XT or Rest||25 min E
w/ 6 S
|Rest||15 min E||30 min LR|
|4||XT or Rest||20 min E||XT or Rest||25 min E
w/ 6 US
|Rest||20 min E||30 min LR|
|3||XT or Rest||25 min E||XT or Rest||30 min E
w/ 6 S
|Rest||20 min E||35 min LR|
|2||XT or Rest||30 min E||XT or Rest||30 min E
w/ 6 US
|Rest||20 min E||40 min LR|
|Race week||XT or Rest||30 min E||XT or Rest||20 min E
w/ 4 S
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