From sofa to RACE!
Your 8 week V5K plan. ​
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Goal: Prepare to enjoy and complete The Coalition’s Well-Being V5K.
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Duration: 8 weeks
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Start Date: November 11, 2024 (or adjust to NOW, and then keep on running!)
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End Date: January 5, 2025
01
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Monday, Wednesday, Friday: Take a pleasant 25-minute walk to ease into your training.
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Tuesday, Thursday: Enjoy a day of rest or some gentle stretching to keep loose.
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Saturday: Extend your walk to 30 minutes, keeping a comfortable yet challenging pace.
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Sunday: Rest and reflect on your week.
02
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Monday, Wednesday, Friday: Begin to mix in jogging with 1 minute of jogging followed by 2 minutes of walking, totaling 20 minutes.
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Tuesday, Thursday: Rest or gentle stretching to rejuvenate.
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Saturday: Walk for 35 minutes, pushing a little further as you build stamina.
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Sunday: Take the day to rest and prepare for the next week.
03
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Monday, Wednesday, Friday: Increase to 2 minutes of jogging alternated with 2 minutes of walking for 25 minutes.
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Tuesday, Thursday: Rest or gentle stretching, listening to your body’s needs.
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Saturday: A 30-minute session combining jogging and walking, gaining confidence as you go.
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Sunday: Rest and enjoy your progress.
04
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Monday, Wednesday, Friday: Continue improving with 3 minutes of jogging and 1 minute of walking for 27 minutes.
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Tuesday, Thursday: Rest or stretch—it’s your time to recover.
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Saturday: Challenge yourself with a continuous 15-minute jog.
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Sunday: Rest, you’ve earned it!
05
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Monday, Wednesday, Friday: Jog for 5 minutes followed by 3 minutes of walking, aiming for 30 minutes total.
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Tuesday, Thursday: Rest or gentle stretching to care for your body.
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Saturday: A rewarding 20-minute continuous jog.
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Sunday: Rest and get ready for the week ahead.
06
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Monday, Wednesday, Friday: Jog for 8 minutes and walk for 2 minutes, totaling 30 minutes.
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Tuesday, Thursday: Rest days are crucial for your recovery and resilience.
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Saturday: Up your game with a 25-minute continuous jog.
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Sunday: Rest and take pride in how far you’ve come.
07
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Monday, Wednesday, Friday: Push further with 10 minutes of jogging and 2 minutes of walking for 33 minutes.
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Tuesday, Thursday: Rest or gentle stretching—keep nurturing your body.
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Saturday: A 28-minute jog to build endurance.
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Sunday: Rest and visualize your success in the upcoming race.
08
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Monday, Wednesday: Finish strong with 13 minutes of jogging, 2 minutes walking for 35 minutes.
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Tuesday, Thursday: Take these days to rest or do some light stretching.
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Friday: Take a full rest day before the big event.
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Saturday: A gentle 20-minute jog followed by a 10-minute walk to stay loose.
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Sunday: Race Day: Complete your 5K! Celebrate your achievement and the resilience you’ve built!