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Your first workout of this week will be on Thursday November 9th…only two weeks away from our Thanksgiving 5k’s, can you believe it?!? I officially registered my clan this past week, grandkids and all, so now we’re official.
The most notable workout of Week 7 is definitely the last one. You’ll be jogging your first official 5k! By now, you’ve identified which Thanksgiving 5k you’ll be doing. So, get on the event’s website, find the route map, and plan to jog that route for your workout on Day 4 this week. If logistics make that impossible, then simply plan out a 5k route around your neighborhood. While it’s always nice to train on the event route and get a feel for it, it certainly isn’t a requirement. Just make sure you newbies take it slow! While this will be your hardest run to date, remember to use your good running form, try to stay relaxed, and just think about how great you’ll feel once you’re done. You’ve got this!
5K Training Plan – Week 7
|Workout||Duration||What are we doing?|
(19 mins jogging)
|Do a 5 minute warm-up; like this one. Briskly walk for 2 minutes. Next, jog for 10 minutes. Briskly walk another 2 minutes, and then do 6 fast jog intervals of 90 seconds fast jogging and 30 seconds walking. Finish with a 4 minute cooldown walk.|
(28 mins jogging)
|Do a 5 minute warm-up, then walk for 2 minutes. Next, do 4 intervals of jogging 7 minutes and walking 2 minutes. Finish with a 1 minute cooldown walk.|
(30 mins 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.|
|Do a 5 minute warm-up, then walk for 2 minutes. Next, jog a 5k, most preferably, jog the same route as your upcoming 5k event. Finish with a 5 minute cooldown walk.|