by Navy Yard
September 3, 2018
Categories: Health & Wellness,
The 5th Annual Navy Yard 5k is set for Wednesday, October 17, 2018, rain or shine. Whether this is your first or your fifth, training can start today! Over the next six-weeks, we will be building on this training plan, giving tips and advice for a successful race day run! — We will also be highlighting some of the best race day photos from over the years, leading up to our biggest and best 5k yet!
This 5k schedule is adapted from Runner’s World and assumes you don’t run at all. It is designed to get you around comfortably, with a few short walk breaks. For the Runner’s World complete plan, visit HERE.
For more information on this Navy Yard employee-only 5k, visit navyyard.org/5k.
WEEK ONE: Let’s Go!
Monday, September 3 – Sunday, September 9
9/3 Mon: Rest
9/4 Tue: Run 1 min, walk 1 min. Repeat 10 times.
9/5 Wed: Rest
9/6 Thur: Run 2 mins, walk 4 mins. Repeat 5 times.
9/7 Fri: Rest
9/8 Sat: Rest
9/9 Sun: Run 2 mins, walk 4 mins. Repeat 5 times.
WEEK TWO: Don’t Stop!
Monday, September 10 – Sunday September 16
9/10 Mon: Rest
9/11 Tue: Run 3 mins, walk 3 mins. Repeat 4 times.
9/12 Wed: Rest
9/13 Thur: Run 3 mins, walk 3 mins. Repeat 4 times.
9/14 Fri: Rest
9/15 Sat: Rest
9/16 Sun: Run 5 mins, walk 3 mins. Repeat 3 times.
WEEK THREE Keep it up!
Monday, September 17 – Sunday, September 23
9/17 Mon: Rest
9/18 Tue: Run 7 mins, walk 2 mins. Repeat 3 times.
9/19 Wed: Rest
9/20 Thur: Run 8 mins, walk 2 mins. Repeat 3 times.
9/21 Fri: Rest
9/22 Sat: Rest
9/23 Sun: Run 8 mins, walk 2 mins. Repeat 3 times.
WEEK FOUR You can do it!
Monday, September 24 – Sunday, September 30
9/24 Mon: Rest
9/25 Tue: Run 8 mins, walk 2 mins. Repeat 3 times.
9/26 Wed: Rest
9/27 Thur: Run 10 mins, walk 2 mins. Repeat twice, then run for 5 mins.
9/28 Fri: Rest
9/29 Sat: Rest
9/30 Sun: Run 8 mins, walk 2 mins. Repeat 3 times.
WEEK FIVE Dig deep!
Monday, October 1 – Sunday October 7
10/1 Mon: Rest
10/2 Tue: Run 9 mins, walk 1 min. Repeat 3 times.
10/3 Wed: Rest
10/4 Thur: Run 12 mins, walk 2 mins. Repeat twice, then run for 5 mins.
10/5 Fri: Rest
10/6 Sat: Rest
10/7 Sun: Run 8 mins, walk 2 mins. Repeat 3 times.
WEEK SIX Get Ready, Get set..
Monday, October 8 – Sunday, October 14
Monday, October 8 – Sunday, October 14
10/8 Mon: Rest
10/9 Tue: Run 15 mins, walk 1 min. Repeat twice.
10/10 Wed: Rest
10/11 Thur: Run 8 mins, walk 2 mins. Repeat 3 times.
10/12 Fri: Rest
10/13 Sat: Rest
10/14 Sun: Run 8 mins, walk 2 mins. Repeat 2 times.
RACE WEEK GO!
Monday, October 15 – Wednesday, October 17
10/15 Mon: Rest
10/16 Tue: Rest
10/17 Wed: 5K Race!
On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly and don’t wait until you are exhausted before taking some one-minute walk breaks.