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8 Weeks to a 5K: Week 5

October 19, 2012

 

Hey Everyone! Awesome job on Tuesday, everyone did a great job and the progress you all have made since our first meeting is huge! It is very important to continue to follow the program every day, we are half way there and we have all improved so much do not go backwards. Run/jog as long as you can during the intervals and walk when you need a little recovery. Push yourself, you can do it!

 

Week Five

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Do some form of light cardio for 20 minutes

CLASS at 5:45pm

Walk, Elliptical, Bike, etc. for 30 minutes

Run & Walk
Run 12 min
Walk 1 min
Repeat 2X

 

Run & Walk
Run 13 min
Walk 1 min
Repeat 2X

Run 2 mins

DAY OFF!!!

Run & Walk
Run 14 min
Walk 1 min
Repeat 2X

Run 2 mins

I hope everyone has registered for the race on Thanksgiving, the link was attached to the blog on week 3. There is another 5K next weekend October 27th if anyone is interested, check out comics for courage (you can bring your dog!)

http://racemontana.com/

 

Post run stretches:

Quad holds

Hip flexor stretches

IT band stretches

calf stretches

hamstring sit/squats

 

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