Last week I started training for my first 5K. I downloaded a great training program from Podrunner called First Day to 5K. Week one starts you off slowly with a 5 minute walk. Then it picks up the pace with a combination of a walk/run. You’ll walk for 2 minutes and then run for one minute – off and on for 20 minutes. For someone who has never really run before, I am finding it really rewarding when I finish. Since I’m really new at running and I don’t plan on running a 5K until this fall, I am repeating week one during week two also. Next week I will move onto week two.
Here is some more information on the First Day to 5K Training:
FIRST DAY TO 5K – LEVEL 1
Series mixed by DJ Beatsmith
If you’ve never run before, or are returning to running after a long hiatus, this series is designed to take you from your first day to a full 5K (3.2-mile) run in just 9 weeks (plus a bonus “graduation mix”).
|•||Each mix should be used 3 times a week|
|•||Weeks 5 and 6 have a different mix for each of your three sessions|
|•||Each mix includes a warmup and cool-down period|
|•||Tempo changes are indicated by a chime, ascending to accelerate, descending to decelerate|
|•||Always stretch thoroughly before and after your session|
|•||Always hydrate adequately|
I give Podrunner: Intervals – First day to 5K a BIG THUMBS UP!