Week 5 (5/3)
last week there was a track meet – shouldn’t be the case this week, thanks for being flexible.
Continue with below “week 3 plan” , unless you think we’re ready for “week 4” – team decision.
Plan A :
Jog 90sec, walk 90 sec, Jog 3 min, walk 3min – repeat twice.
Plan B:
Jog 3min, walk 90sec, Jog 5min, walk 2.5min, Jog 3 min, walk 90sec. -repeat twice.
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Week 4 – Continue with plan below – (we’re still on week 2 ).
Week 3 No class – Job Fair
Week 2.
Calendar – no class next Wednesday – Job Fair.
Unless raining a lot – continue with plan below (repeat week 1 minutes).
RUNNING in the RAIN: https://www.youtube.com/watch?v=viYULqZAjvM
Good luck !!
Do you feel ready for a MARATHON? https://www.eugenemarathon.com/
Week 1.
Go over the weekly expectations – see the “weekly layout” below”
Gear: shoes and change of clothes, rain gear…
Headphones: music list
Documentation – keep track of it all 🙂 – how will you do this (to be successful you’ll need to workout 1 or 2 more days outside of class)
https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/
5K Training Schedule
| Week | Workout 1 | Workout 2 | Workout 3 |
| 1 | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
| 2 | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
| 3 | Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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| 4 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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| 5 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. |
| 6 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking. |
| 7 | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). |
| 8 | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). |
| 9 | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). |