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Training for a 5K or 10K

Women in Motion can help you train for a 5K or a 10K. Whether you are a beginning runner or a runner wanting to improve on your time, we can offer assistance.

Training for Your First 5K

5K stands for 5 kilometres, or 5,000 metres, or 3.1 miles.
The following is an eight-week training program for a 5K race.
After running a 5K, many runners race maybe once a year, others run more often because they enjoy organized competition, even if they have no desire to run fast. Many non- competitive runners like the close friendship displayed by other runners and, of course, the T-shirts make great souvenirs. You can race as often or as little as you like. That's your decision.

I got this schedule somewhere, but have forgotten it's origin.

Sample 5K Training Schedule
Week---M-----T-----W-----R-------F----S----Sun
....1...........rest or jog/run......1.50 mi run...rest or jog/run...1.50 mi run....rest....1.50 mi run....walk 60 min
....2.......... rest or jog/run......1.75 mi run...rest or jog/run...1.50 mi run....rest....1.75 mi run....walk 60 min
....3...........rest or jog/run......2.00 mi run...rest or jog/run...1.50 mi run....rest....2.00 mi run....walk 60 min
....4...........rest or jog/run......2.25 mi run...rest or jog/run...1.50 mi run....rest....2.25 mi run....walk 60 min
....5...........rest or jog/run......2.50 mi run...rest or jog/run...2.00 mi run....rest....2.50 mi run....walk 60 min
....6...........rest or jog/run......2.75 mi run...rest or jog/run...2.00 mi run....rest....2.75 mi run....walk 60 min
....7...........rest or jog/run......3.00 mi run...rest or jog/run...2.00 mi run....rest....3.00 mi run....walk 60 min
....8...........rest or jog/run......3.00 mi run...rest or jog/run...2.00 mi run....rest....rest/jog/run..5K Race(3.1m)

and provide us with your specific needs
and a history of your running.

Updated as of April 15.2006