5KPLUS Training Calendar

A quick review of how to read the schedule:

  • All numbers are in terms of minutes.  
  • WU = Warm Up.  Easy walk, not power walk. No big strides and no pumping arms, but not a lazy walk either.  Just walk.
  • CD = Cool Down.  Same easy walk.  Let that heart rate recover.
  • On Tuesdays and Fridays, the pattern is Walk/Jog/Walk.
  • On Thursdays and Sundays, you will warm up/walk for the first number listed, then do a short jog and recovery walk pattern.  You'll end with a walking cool down.  For instance WU5, 3/1 x 5, CD 5 means: Warm up and walk for 5 minutes. Jog for 3 minutes, walk for 1 minute.  Do the jog/walk pattern 5 times.  Cool down and walk for 5 minutes.
Remember, walking is the gateway to running!  It works the same muscles and builds our bodies to run.  And jogging slowly works up our endurance so that we can run for longer periods of time.  Both walking and jogging allow us to train with no injuries!  Be patient yet be challenged.    

Finally, follow the schedule closely for your best success, but don't marry the schedule.  If you are under the weather or your day is just plain overbooked and you miss a run, then that running day is over.  You never make up a missed run on the next day or double up or run faster.  It's okay.  The world will keep turning.

Happy trails to you!

Hold the phone!  Where's my calendar??!!

HeLLoooo!  You're a long distance runner now!  Click on the next tab above and find your mileage on the calendar.  Stop freaking out.  Just click "Long Distance RUNaway".  You did this to yourself.