To Run, or Not to Run

Running season is upon us, and Southern Oregon is fast becoming a destination for popular runs such as The Color Run deemed the happiest 5k on earth, and more challenging but equally fun foot races and obstacle course races.

Running a 5k, 10k, half marathon or even a full marathon may or may not be on your list of goals, but even if it’s not something that you dream of doing, you can benefit from signing up for your first 5k. Training for a run keeps you motivated, encourages a workout plan that, most likely, is different from what you are already doing, and the feeling of accomplishment will probably have you looking for the next opportunity to do it again!

If you’re already a running fan, then you can train to beat your time, push yourself and possibly work your way up to a half or even full marathon.  But if you aren’t a runner, or even have physical ailments that prevent you from running, you can still benefit from walking a 5k, you will just want to be sure that the event you sign up for is a run/walk.

If you are up for the challenge find a run that interests you (try to give yourself at least 1 week for every kilometer you will be running, 5k- 5 weeks, 10k – 10 weeks etc.)  Here is a sample training program that is very popular and well used with great results:

 

Week

Workout 1

Workout 2

Workout 3

1

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

2

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

3

Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards              (or 90 seconds)
  • Walk 200 yards            (or 90 seconds)
  • Jog 400 yards              (or 3 minutes)
  • Walk 400 yards           (or three minutes)
Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards         (or 90 seconds)
  • Walk 200 yards        (or 90 seconds)
  • Jog 400 yards          (or 3 minutes)
  • Walk 400 yards        (or three minutes)
Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 200 yards            (or 90 seconds)
  • Walk 200 yards           (or 90 seconds)
  • Jog 400 yards            (or 3 minutes)
  • Walk 400 yards           (or three minutes)

4

Brisk five-minute warm-up walk, then:

  • Jog 1/4 mile                 (or 3 minutes)
  • Walk 1/8 mile              (or 90 seconds)
  • Jog 1/2 mile                (or 5 minutes)
  • Walk 1/4 mile               (or 2-1/2 minutes)
  • Jog 1/4 mile                (or 3 minutes)
  • Walk 1/8 mile              (or 90 seconds)
  • Jog 1/2 mile                (or 5 minutes)
Brisk five-minute warm-up walk, then:

  • Jog 1/4 mile            (or 3 minutes)
  • Walk 1/8 mile          (or 90 seconds)
  • Jog 1/2 mile            (or 5 minutes)
  • Walk 1/4 mile          (or 2-1/2 minutes)
  • Jog 1/4 mile             (or 3 minutes)
  • Walk 1/8 mile          (or 90 seconds)
  • Jog 1/2 mile            (or 5 minutes)
Brisk five-minute warm-up walk, then:

  • Jog 1/4 mile                (or 3 minutes)
  • Walk 1/8 mile             (or 90 seconds)
  • Jog 1/2 mile               (or 5 minutes)
  • Walk 1/4 mile             (or 2-1/2 minutes)
  • Jog 1/4 mile               (or 3 minutes)
  • Walk 1/8 mile             (or 90 seconds)
  • Jog 1/2 mile                (or 5 minutes)

5

Brisk five-minute warm-up walk, then:

  • Jog 1/2 mile                 (or 5 minutes)
  • Walk 1/4 mile              (or 3 minutes)
  • Jog 1/2 mile                 (or 5 minutes)
  • Walk 1/4 mile               (or 3 minutes)
  • Jog 1/2 mile                 (or 5 minutes)
Brisk five-minute warm-up walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)

Brisk five-minute warm-up walk, then jog two miles (or 20 minutes) with no walking.

6

Brisk five-minute warm-up walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warm-up walk, then:

  • Jog 1 mile                (or 10 minutes)
  • Walk 1/4 mile           (or 3 minutes)
  • Jog 1 mile                (or 10 minutes)
Brisk five-minute warm-up walk, then jog 2-1/4 miles (or 22 minutes) with no walking.

7

Brisk five-minute warm-up walk, then jog 2.5 miles          (or 25 minutes).

Brisk five-minute warm-up walk, then jog 2.5 miles     (or 25 minutes).

Brisk five-minute warm-up walk, then jog 2.5 miles        (or 25 minutes).

8

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

9

Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

The final workout! Congratulations! Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

 

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