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    20 views2 pages

    5k Challenge

    Uploaded by

    karissariff

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Monday Wednesday Friday

    Week of Brisk five-minute warmup walk. Brisk five-minute warmup walk. Brisk five-minute warmup walk.
    May 2nd Then alternate 60 seconds of Then alternate 60 seconds of Then alternate 60 seconds of
    jogging and 90 seconds of walking jogging and 90 seconds of walking and 90 seconds of walking
    for a total of 20 minutes. for a total of 20 minutes. for a total of 20 minutes.
    Week of Brisk five-minute warmup walk. Brisk five-minute warmup walk. Brisk five-minute warmup walk.
    May 9th Then alternate 90 seconds of Then alternate 90 seconds of Then alternate 90 seconds of
    jogging and two minutes of walking jogging and two minutes of walking jogging and two minutes of walking
    for a total of 20 minutes. for a total of 20 minutes. for a total of 20 minutes.
    Week of Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then:
    May 16th do two repetitions of the following: do two repetitions of the following: do two repetitions of the following:
    • Jog 200 yards (or 90 seconds) • Jog 200 yards (or 90 seconds) • Jog 200 yards (or 90 seconds)
    • Walk 200 yards (or 90 seconds) • Walk 200 yards (or 90 seconds) • Walk 200 yards (or 90 seconds)
    • Jog 400 yards (or 3 minutes) • Jog 400 yards (or 3 minutes) • Jog 400 yards (or 3 minutes)
    • Walk 400 yards (or three minutes) • Walk 400 yards (or three minutes) • Walk 400 yards (or three minutes)
    Week of Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then:
    May 23rd •Jog 1/4 mile (or 3 minutes) •Jog 1/4 mile (or 3 minutes) •Jog 1/4 mile (or 3 minutes)
    • Walk 1/8 mile (or 90 seconds) • Walk 1/8 mile (or 90 seconds) • Walk 1/8 mile (or 90 seconds)
    • Jog 1/2 mile (or 5 minutes) • Jog 1/2 mile (or 5 minutes) • Jog 1/2 mile (or 5 minutes)
    • Walk 1/4 mile (or 2-1/2 minutes) • Walk 1/4 mile (or 2-1/2 minutes) • Walk 1/4 mile (or 2-1/2 minutes)
    •Jog 1/4 mile (or 3 minutes) •Jog 1/4 mile (or 3 minutes) •Jog 1/4 mile (or 3 minutes)
    • Walk 1/8 mile (or 90 seconds) • Walk 1/8 mile (or 90 seconds) • Walk 1/8 mile (or 90 seconds)
    •Jog 1/2 mile (or 5 minutes) •Jog 1/2 mile (or 5 minutes) •Jog 1/2 mile (or 5 minutes)
    Week of Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then
    May 30th • Jog 1/2 mile (or 5 minutes) • Jog 3/4 mile (or 8 minutes) jog two miles (or 20 minutes)
    • Walk 1/4 mile (or 3 minutes) • Walk 1/4 mile (or 3 minutes) with no walking.
    • Jog 1/2 mile (or 5 minutes) • Walk 1/2 mile (or 5 minutes)
    • Walk 1/4 mile (or 3 minutes) • Walk 1/4 mile (or 3 minutes)
    • Jog 1/2 mile (or 5 minutes) • Jog 3/4 mile (or 8 minutes)
    Week of Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then: Brisk five-minute warmup walk, then
    June 6th • Jog 1/2 mile (or 5 minutes) • Jog 1 mile (or 10 minutes) jog 2-1/4 miles (or 25 minutes)
    • Walk 1/4 mile (or 3 minutes) • Walk 1/4 mile (or 3 minutes) with no walking.
    • Jog 3/4 mile (or 8 minutes) • Jog 1 mile (or 10 minutes)
    • Walk 1/4 mile (or 3 minutes)
    • Jog 1/2 mile (or 5 minutes)
    Week of Brisk five-minute warmup walk, then Brisk five-minute warmup walk, then Brisk five-minute warmup walk, then
    June 13th jog 2.5 miles (or 25 minutes). jog 2.5 miles (or 25 minutes). jog 2.5 miles (or 25 minutes).
    Week of Brisk five-minute warmup walk, then Brisk five-minute warmup walk, then Brisk five-minute warmup walk, then
    June 20th jog 2.75 miles (or 28 minutes). jog 2.75 miles (or 28 minutes). jog 2.75 miles (or 28 minutes).
    Week of Brisk five-minute warmup walk, then Brisk five-minute warmup walk, then Brisk five-minute warmup walk, then
    June 27th jog 3 miles (or 30 minutes). jog 3 miles (or 30 minutes). jog 3 miles (or 30 minutes).
    The final workout! Congratulations!

    w, whatever you do, don’t stop! Continue to run your 5k three times a week and be proud, you did it! =)

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