5K Training

Last weekI was back at the LAYC (Latin American Youth Center)working with some of their students again, but this time it was for training! 

On their own, this group of Teen Health Promoters set the goal of completing a 5K in 2009. This is a BIG DEAL because most of these students did not have very much exercise experience. The main issue was that besides lacing up their shoes, they weren't quite sure of where to begin. 

That is where The Infinity Wellness Foundationand I came to the rescue by helping the LAYC students with a detailed game plan for their training to complete the GW Parkway Classic 5KonApril 26th 2009.

Not only did we create them their own personal 14 week 5K training program, but went through stretches and exercises (like the single legged bridge shown above) that they will be doing as a part of their warm-up. 

We also covered lower-body strength exercises to help compliment their running by promoting muscular endurance and muscle balance.

Below is the 14 week program we gave them - it is a basic outline for how to progress your running with a 3x/week schedule. The emphasis for these students was not on time, but on completing that is why it is less technical.

Join them and sign-up for the GW Parkway Classic 5K and try to incorporate some of the program:

Week 1 – Jan 20^th

• 2 short cardio sessions (20-30 minutes)

• 1 game or long walk (30+ minutes)

Week 2 – Jan 27^th

• 2 short cardio sessions ( 20-30 minutes)

• 1 game or long walk (30 + minutes)

Week 3 – Feb 3^rd

• 2 short cardio sessions

• 1 long walk/jog/run – Goal 1 mile 

Week 4 – Feb 10^th

• 1 short cardio

• 1 interval – jog/walk with a 1:3 ratio (20-30 minutes)

• 1 long cardio (30+ minutes)

Week 5 – Feb 17^th

• 1 short cardio

• 1 interval – jog/walk with a 1:3 ratio (20-30 minutes)

• 1 long cardio (30+ minutes)

Week 6 – Feb 24^th

• 1 short cardio

• 1 interval – jog/walk with a 1:2 ratio (20-30 minutes)

• 1 long cardio – Goal 2 miles 

Week 7 – Mar 3^rd

• 1 short cardio

• 1 interval – jog/walk with a 1:2 ratio (20-30 minutes)

• 1 long cardio (30+ minutes)

Week 8 – Mar 10^th

• 1 short cardio

• 1 interval – jog/walk with a 1:1 ratio (20-30 minutes)

• 1 long cardio (40+ minutes)

Week 9 – Mar 17^th

• 1 short cardio

• 1 interval – jog/walk with a 1:1 ratio (20-30 minutes)

• 1 long cardio – Goal 3 miles

Week 10 – Mar 24^th

• 1 short cardio

• 1 interval – jog/walk with a 2:1 ratio (20-30 minutes)

• 1 long cardio (40+ minutes)

Week 11 – Mar 31^st

• 2 interval – jog/walk with a 2:1 ratio (20-30 minutes)

• 1 long cardio (40+ minutes)

Week 12 – Apr 7^th

• 2 intervals – jog/walk with a 2:1 ratio (20-30 minutes)

• 1 long cardio – 4 miles

Week 13 – Apr 14^th

• 2 intervals – jog/walk with a 2:1 ratio (20-30 minutes)

• 1 long cardio (45+ minutes)

Week 14 – Apr 21^st

• Race Week

• 1-2 short cardio sessions