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2017 Half, 10k & 5k

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5k and 10k Training Plan

Training plans for 5k & 10k by Coach Cleve

Email Coach Cleve for any questions: [email protected]


Couch to 5k/10k (8 weeks + race week plan)

Note: when you begin your 60 minute run/walks begin carrying water with you and sip on it as you go...drink when thirsty. For the 10k race, bring water and two fuel sources, (a GU, Gel, etc. apx 100 calories) one 10 minutes before the start of the race, and then fuel at 40 minutes into the race. For the 5k, one 10 minutes before the race start should be plenty...sip on your water as you go.


Week 1

Mon-20 minute walk

Tue-light stretching and strength routine

Wed-20 minute walk

Thur-rest

Fri-light stretching and strength routine

Sat-30 minute walk

Sun-rest

Week 2

Mon-30 minute walk

Tue-light stretching and strength routine

Wed-30 minute walk

Thur-rest

Fri-light stretching and strength routine

Sat-45 minute walk

Sun-rest

Week 3

Mon-45 minute walk

Tue-light stretching and strength routine

Wed-45 minute walk/run (walk 10, jog 3, walk 5, jog 3, walk 5, Jog 3, walk 16)

Thur-rest

Fri-light stretching and strength routine

Sat-60 minute walk/run (walk 15, jog 3, walk 5, jog 3, walk 5, jog 3, walk 5, jog 3, walk 18)

Sun-rest

Week 4 *see note about water and fuel at top*

Mon-45 minute walk

Tue-light stretching and strength routine

Wed-45 minute walk/run (walk 10, jog 4, walk 5, jog 4, walk 5, Jog 4, walk 13)

Thur-rest

Fri-light stretching and strength routine

Sat-60 minute walk/run (walk 15, jog 4, walk 5, jog 4, walk 5, jog 4, walk 5, jog 4, walk 14) *see note about water and fuel at top*

Sun-rest

Week 5 *see note about water and fuel at top*

Mon-45 minute walk

Tue-light stretching and strength routine

Wed-60 minute walk/run (walk 15, jog 4, walk 5, jog 4, walk 5, jog 4, walk 5, jog 4, walk 14) *see note about water and fuel at top*

Thur-rest

Fri-light stretching and strength routine

Sat-60 minute walk/run (walk 15, jog 5, walk 4, jog 5, walk 4, jog 5, walk 4, jog 5, walk 13) *see note about water and fuel at top*

Sun-rest

Week 6 *see note about water and fuel at top*

Mon-60 minute walk/run (walk 15, jog 4, walk 5, jog 4, walk 5, jog 4, walk 5, jog 4, walk 14) *see note about water and fuel at top*

Tue-light stretching and strength routine

Wed-60 minute walk/run (walk 15, jog 5, walk 4, jog 5, walk 4, jog 5, walk 4, jog 5, walk 13) *see note about water and fuel at top*

Thur-rest

Fri-light stretching and strength routine

Sat-60 minute walk/run (walk 10, jog 6, walk 3, jog 6, walk 3, jog 6, walk 3, jog 6, walk 3, jog 6, walk 8)

Sun-30 minute easy recovery walk

Week 7 *see note about water and fuel at top*

Mon-60 minute walk/run (walk 15, jog 5, walk 4, jog 5, walk 4, jog 5, walk 4, jog 5, walk 13)

Tue-light stretching and strength routine

Wed-60 minute walk/run (walk 10, jog 6, walk 3, jog 6, walk 3, jog 6, walk 3, jog 6, walk 3, jog 6, walk 8)

Thur-rest

Fri-light stretching and strength routine

Sat-60 minute walk/run (walk 10, jog 7, walk 2, jog 7, walk 2, jog 7, walk 2, jog 7, walk 2, jog 7, walk 7)

Sun-30 minute easy recovery walk

Week 8 *see note about water and fuel at top*

Mon-60 minute walk/run (walk 10, jog 6, walk 3, jog 6, walk 3, jog 6, walk 3, jog 6, walk 3, jog 6, walk 8)

Tue-light stretching and strength routine

Wed-60 minute walk/run (walk 10, jog 7, walk 2, jog 7, walk 2, jog 7, walk 2, jog 7, walk 2, jog 7, walk 7)

Thur-rest

Fri-light stretching and strength routine

Sat-60 minute walk/run (walk 10, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2, jog 8, walk 2)

Sun-30 minute easy recovery walk

Week 9--RACE WEEK--

Mon-rest

Tue-30 minute easy recovery walk

Wed-45 minute walk/run (walk 10, jog 8, walk 2, jog 8, walk 2, jog 8, walk 7)

Thur-30 minute easy recovery walk

Fri-rest

Sat-20 minute brisk walk

Sun-RACE PLAN: *see note about water and fuel at top*


5k--30 minute walk/run warmup prior to race (walk 10, jog 8, walk 2, jog 5, walk 5) for the race, start out running easy and build your pace as you go to finish the last mile at a steady, strong and comfortable pace....utilize 2 minute walks at the aid stations if you need a little recovery...have fun!

10k--20 minute walk/run warmup prior to race (walk 10, jog 8, walk 2) for the race, start out running easy and build your pace as you go to finish the last 2 miles at a steady, strong and comfortable pace....walk the up hills and utilize 2 minute walks at the aid stations if you need a little recovery...have fun!


Cleve Shaw

AA, Fitness Professional and Coach, AFAA PFT

"Don't just fill the void,

FEED the machine!"

www.facebook.com/groups/BEVCHALLENGE/

[email protected]

Text 808-230-1906

"Life shouldn't be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather, to skid in broadside, thoroughly used up, totally worn out, and loudly shouting, 'Wow! What a ride! Thank You, Lord!'"

Beth Moore

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