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Welcome to Week #4 of The Fit RV’s 5k training plan! This week will be the first time thus far we’ll have a few intervals of faster jogging. In the first 3 weeks, we focused on building up volume, and kept the pace slow. Now in week 4, we’ll do some 60 second intervals on day 2, and some even faster 30 second intervals on day 4. Since speed is new, be careful on these. Make sure you aren’t going so fast that you can’t finish the interval. Use good running form, and if anything feels strange or painful, stop.
Faster intervals are something I really like doing, and I’ll be interested to hear what you think of them, too. Since they’re so short, there’s an end in sight. So, basically, there is suffering, but it’s short-lived. And like I tell my personal training clients, you can do anything for 30 seconds!
Just remember, these plans aren’t set in stone. Use them as a guideline, and feel free to modify as you need to maximize your own training.
5K Training Plan – Week 4
|Workout||Duration||What are we doing?|
(5 mins jogging)
|Do a 5 minute warm-up; like this one. Briskly walk for 10 minutes. Next, jog for 2 1/2 minutes. Walk for 90 seconds, and then jog another 2 ½ minutes. Finish with 6 more minutes of brisk walking before doing a 2 minute cooldown walk.|
(15 mins jogging)
|Do a 5 minute warm-up, then walk for 2 minutes. Next, do 3 intervals of 4 minutes of jogging (or powerwalking) and 2 minutes walking. Then, do 3 intervals of 1 minute faster jogging and 1 minute walking. Finish with a 4 minute cooldown walk.|
(10.5 mins jogging)
|Do a 5 minute warm-up, then walk for 2 minutes. Next, do 3 intervals of 90 seconds of jogging and 30 seconds walking. When finished with those, briskly walk for 5 minutes. Finally, jog for 6 minutes (once). Briskly walk another 5 minutes. Finish with a 1 minute cooldown walk.|
(17.5 mins jogging)
|Do a 5 minute warm-up, then walk for 2 minutes. Next, do 4 intervals of 4 minutes of jogging (or powerwalking) and 2 minutes walking. Then, do 3 intervals of 30 seconds fast jogging and 90 seconds walking. Finish with a 3 minute cooldown walk.|
So there you go! Let me know if you have any questions or thoughts…comments below!
Stay strong gang, and keep those workouts coming! As always, I’m rooting for you. 🙂
Hi Stefany, I am writing from Quebec in Canada. So, I am sorry for my English!
I am 62 years old and I have never run before. This morning, I just completed my training of the week four! I did it! I don’t think I will be able to run the 5 K at the end of the training but I try! Thanks for all! Ginette G.
Hello Ginette! I am so happy to hear you’ve completed your training through week 4! Good for you. And the great news is, you’re halfway done!!! Perhaps to celebrate once you’ve completed all 8 weeks, since I doubt there are any Turkey Trots up there, lol, you could have your family join you for a 5k walk/jog around your neighborhood! Please keep me posted on how your training goes. I’m here for you if you have questions or need any advice! Here’s to GIRLPOWER! xoxo
Just got in the door from the 3rd workout on this plan. I can’t believe I just ran 6 minutes straight! Might not sound much, but with past injuries I’ve always avoided running and don’t think I’ve run that long since high school 40 yrs ago. Thanks for these plans, just wanted you to know how much you inspired me.
Wow, T, that’s FANTASTIC! I’m incredibly proud to hear such a positive report. Exercise is empowering, isn’t it? That said, next week’s plans really step it up so be prepared for even bigger challenges ahead. Don’t give up, stay strong, and please do come report back! xoxo