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We’re 3 weeks away from our Thanksgiving 5k’s, wow. It always surprises me how fast 8 weeks of training goes! Happy to see you’ve stuck around. It takes a lot of dedication to stick to a training plan, especially when you’re new to it. It’s far from easy, and some days it takes every last ounce of willpower to lace up your athletic shoes and open the door. But if you’ve done just that these past 5 weeks, that’s awesome.
This week’s very 1st workout has your fast intervals for the week. You should be pretty familiar with how these work by now. Your goal is to jog as fast as you can, at a pace you can maintain for 2 minutes. This week’s 3rd workout has you jogging for a straight 25 minutes. That will probably feel like the hardest workout this week, even though the last workout of the week you’ll actually be jogging 5 minutes longer. But, since it’s broken in 2 smaller jogs, you’ll get a break in between, so it just feels easier.
And remember, if you can’t jog the entire interval that’s prescribed, no problem. Just take it down to a power-walk. These training plans don’t need to be rigidly followed. We’re all different and the smartest way to train is to make adaptations for YOUR level. Good luck, and feel free to leave comments below if you have any questions or just want to update me on your progress! As always, I’m cheering you on.
5K Training Plan – Week 6
|Workout||Duration||What are we doing?|
(16 mins jogging)
|Do a 5 minute warm-up; like this one. Briskly walk for 2 minutes. Next, easy jog for 6 minutes. Briskly walk another 2 minutes, and then do 5 fast jog intervals of 2 minutes fast jogging and 1 minute walking. Finish with a 5 minute cooldown walk.|
(24 mins jogging)
|Do a 5 minute warm-up, then walk for 2 minutes. Next, do 4 intervals of jogging 6 minutes and walking 2 minutes. Finish with a 1 minute cooldown walk.|
(25 mins jogging)
|Do a 5 minute warm-up, then walk for 2 minutes. Next, jog for 25 minutes. Finish with a 3 minute cooldown walk.|
(30 minutes jogging)
|Do a 5 minute warm-up, then walk for 2 minutes. Next, jog for 15 minutes straight. Walk for 3 minutes. Jog another 15 minutes. Finish with a 5 minute cooldown walk.|