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And here we are, already going into Week #3 on our 5k training program. Great job sticking with it; it’s kind of fun, isn’t it! Be ready though, it’s going to get more challenging as we go, so stay focused and disciplined. Just remember, hitting the Discomfort Zone is required if we want change.
You’ve had time to get a feel for how the intervals work by now. One trainee commented that he’s been taking a little cheat sheet with him since he has trouble remembering the intervals; that’s great! Whatever works! Another said she simply runs with your phone’s browser pulled up, so she can refer back to the plan. I love hearing how y’all are making this work!
Remember, gang: These intervals aren’t set in stone, so don’t force yourself to do more if it doesn’t feel right. If you need to slow down a little or modify things, do it!
Also, I don’t want you to worry about going fast during these training sessions. Speed will come later, but for now you need to improve your aerobic base. Until then, keep your jogging pace manageable. And now, here’s the plan! If you’re training for Thanksgiving Day 5k, make sure you begin the first workout below on Thursday October 12th:
5K Training Plan – Week 3
| Workout | Duration | What are we doing? |
| 1 | 30 minutes (2 mins jogging) | Do a 5 minute warm-up; like this one. Briskly walk for 10 minutes. Next, jog (or powerwalk) for 2 minutes. Finish with 10 more minutes of brisk walking before doing a 2 minute cooldown walk. |
| 2 | 35 minutes (7 mins jogging) | Do a 5 minute warm-up, then walk for 2 minutes. Next, do 2 intervals of 2 minutes of jogging (or powerwalking) and 3 minutes walking. Then, do 2 intervals of 90 seconds jogging and 3 minutes walking. Finish with a 5 minute cooldown walk. |
| 3 | 30 minutes (7.5 mins jogging) | Do a 5 minute warm-up, then walk for 2 minutes. Next, do 3 intervals of 90 seconds of jogging (or powerwalking) and 90 seconds walking. When finished with those, briskly walk for 5 minutes. Finally, jog for 3 minutes (once). Briskly walk another 5 minutes. Finish with a 1 minute cooldown walk. |
| 4 | 35 minutes (11 mins jogging) | Do a 5 minute warm-up, then walk for 2 minutes. Begin with 2 minutes of jogging, and then walk for 3 minutes (one time.) Then, do the following twice: 90 seconds jogging (or powerwalking), 90 seconds walking, 3 minutes jogging, 3 minutes walking. Finish with a 5 minute cooldown walk. |
I’d love to hear from you and how your training is going! Feel free to comment away down below. Would love to know that you’re still committed and still following the plans. That makes me a happy, happy trainer! 🙂
