5K Club
7 Week to Run/Walk 5K Club Plan
I’m not a doctor - please make sure you are working with your health care professional and listen to your own bodies - and only do what you can/should do.
The goal is to see improvement in our own self - not comparing to others.
The goal is to see improvement in our own self - not comparing to others.
Hi level weekly plan - in addition to our workouts getting harder/longer
Week 1 Sept 5 - intro to warmup and strength, foam rolling/stretching - group walk
Week 2 Sept 12 - what is your Dosha? Intro to Ayurverda and “food is life”
Week 3 Sept 19 - the power of potassium - potassium rich foods and creative ways to include in your diet
Week 4 Sept 26 - intro to dinacharya
Week 5 Oct 3 - 15 min morning yoga routine
Week 6 Oct 10 - Intro to meditation
Week 7 Oct 17 - get pumped - we got this!
Suggested week 1 work out plan.
2-3x this week - (Sat, Sun, Tues) or (Sun/Tues)
- Dynamic Leg Warmup
- Warm up walk 5 min
- power walk or gentle jog 2 min, walk 6 min, power walk or jog 2 min (turn round)
- walk 6 min, power walk or jog 2 min
- 1 more min - go a little faster as you are done after this! You got this!
- Cool-down walk until you have returned.
- Separate handout at meeting: runner strength exercises, foam rolling and yoga stretch and surrender.
We got this!
NOTE: I use the “MAP MY RUN” app on my iPhone as it then also shows up on my watch - I can use this same app to track walks, yoga workouts and bikerides so don’t let the name fool you! Its rewarding to track and get feedback on how I’m doing - how far and how fast. It even tracks elevation!
Week 2 - total time aprox 32 min
- Dynamic Leg Warmup
- Warm up walk 5 min
- power walk or gentle jog 3 min, walk 5 min, power walk or jog 3 min (turn round - 16 min mark)
- walk 5 min, power walk or jog 3 min
- 1 more min - go a little faster as you are done after this! You got this!
- Cool-down walk until you have returned.
- runner strength exercises, foam rolling and yoga stretch and surrender.
Week 3 - total time aprox 34 min
- Dynamic Leg Warmup
- Warm up walk 5 min
- power walk or gentle jog 4 min, walk 4 min, power walk or jog 4 min (turn round - 17 min mark)
- walk 4 min, power walk or jog 4 min
- 1 more min - go a little faster as you are done after this! You got this!
- Cool-down walk until you have returned.
- runner strength exercises, foam rolling and yoga stretch and surrender.
Week 4 - total time aprox 38 min
- Dynamic Leg Warmup
- Warm up walk 5 min
- power walk or gentle jog 5 min, walk 4 min, power walk or jog 5 min (turn round - 19 min mark)
- walk 4 min, power walk or jog 5 min
- 1 more min - go a little faster as you are done after this! You got this!
- Cool-down walk until you have returned.
- runner strength exercises, foam rolling and yoga stretch and surrender.
Week 5 - total time aprox 42 min
- Dynamic Leg Warmup
- Warm up walk 5 min
- power walk or gentle jog 6 min, walk 4 min, power walk or jog 6 min (turn round - 21 min mark)
- walk 4 min, power walk or jog 6 min, walk 3 min
- 2 more min - go a little faster as you are done after this! You got this!
- 2 min walk
- Cool-down walk until you have returned.
- runner strength exercises, foam rolling and yoga stretch and surrender.
Week 6 - total time aprox 48 min
- Dynamic Leg Warmup
- Warm up walk 5 min
- power walk or gentle jog 7 min, walk 4 min, power walk or jog 8 min (turn round - 24 min mark)
- walk 4 min, power walk or jog 8 min, walk 3 min
- 2 more min - go a little faster as you are done after this! You got this!
- 2 min walk
- Cool-down walk until you have returned.
- runner strength exercises, foam rolling and yoga stretch and surrender.
Week 7 - total time aprox 54 min
- Dynamic Leg Warmup
- Warm up walk 5 min
- power walk or gentle jog 8 min, walk 4 min, power walk or jog 9 min (turn round - 26 min mark)
- walk 4 min, power walk or jog 9 min, walk 3 min
- 4 min - go a little faster last push - as you are done after this! You got this!
- 3 min walk
- Cool-down walk until you have returned.
- runner strength exercises, foam rolling and yoga stretch and surrender.
