5k Challenge.
For anyone who is interested this is the training schedule I will be following for my 5k challenge - this is the "beginner" workout.
Beginner: you have not done any recent training within the last 6 months.
Instruction for treadmill:
Press Quick start and hit change workout option
Press the sports training option, select 5k, enter weight, select 5 for incline
Will display: incline level, distance, time, etc. Choose your speed.
Choose your speed: At least a level 4.0
Target Heart Rate:
220 - Age = Max Heart Rate (MHR)
MHR * .65 to MHR .85 = Target heart rate zones (THRZ)
Base work out:
Week 1: 35 minutes (least 2.5 miles) at medium to light exertion
Week 2: 45 minutes (least 3.5 miles) at medium exertion
Week 3: 55 minutes (least 4 miles) at medium exertion
Once a week work outs:
Week 1 -
4 x 800 meters (1/2 mile)
Run for 10 minutes warm up
Sprint 800 meters
Rest for 1.5 minutes
Repeat 3 more times
Run 10 minutes cool down
Rest = jogging in place
Week 2 -
6 x 800 meters (1/2 mile)
Run for 10 minutes warm up
Sprint 800 meters
Rest for 2 minutes
Repeat 5 more times
Run 10 minutes cool down
Rest = jogging in place
Week 3 -
4 x 800 meters (1/2 mile)
Run for 10 minutes warm up
Sprint 800 meters
Rest for 1.5 minutes
Repeat 3 more times
Run 10 minutes cool down
Rest = jogging in place
Race week:
Run 5k 3 days after your last work out
Day before race 25-30 minute jog
Get a good nights rest
Eat healthy meal
Enjoy your race
