5K Carpe Diem Dash
4 Week Beginner's Running Training Program
Intended for people who can run at least 1.5 mile to start
SAVE THE DATE
Bay Path College
Longmeadow, MA
Sunday September 30th, 2012 at 9:00 a.m.
Click here for registration and more information
*Students should pick up a registration form from the Health and Wellness bulletin board near the SID desk. First 50 to sign up will be free!
*Students should pick up a registration form from the Health and Wellness bulletin board near the SID desk. First 50 to sign up will be free!
GETTING STARTED
1. Believe in yourself. You are capable of completing the training plan and the 5K dash. The first step is the hardest, make that step.
2. Visit your family Doctor. Get a green light and lace up those running shoes.
3. Buy a proper pair of training shoes. If you can afford to, get a new pair of training shoes.
4. Start Easy. PROGRAM DETAILS
· The program allows for a lot of flexibility. The basics of the program are to run 3 days per week, cross train 2-3 times per week and rest at least 1 day per week.
· You
can adjust your training to meet your own schedule, just ensure you
have a rest or cross training day between each running day.
· Your running pace should be fast enough that you can still maintain a conversation
· Cross/Rest is a day where you can choose to Cross Train or Rest
· On the Cross/Rest Days, listen to your body. If you need a rest day, take it! But try and do something to get you moving as often as you feel you can.
· Cross
Training is any cardio exercise besides running such as biking,
swimming, elliptical, dancing, aerobics or any other sports or
activities that get your heart rate up.
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Week
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Day 1
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Day 2
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Day 3
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Day 4
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Day 5
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Day 6
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Day 7
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1
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Run 1.5 miles
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15 min Cross/Rest
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Run 1.5 miles
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15 min Cross/Rest
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15 min Cross/Rest
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Run 1.5 miles
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Rest
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2
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Run 2.0 miles
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20 min Cross/ Rest
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Run 2.0 miles
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20 min Cross/ Rest
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20 min Cross/ Rest
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Run 2.0 miles
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Rest
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3
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Run 2.5 miles
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25 min Cross/ Rest
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Run 2.5 miles
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25 min Cross/ Rest
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25 min Cross/ Rest
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Run 2.5 miles
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Rest
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4
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Run 3.0 miles
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30 min Cross/ Rest
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Run 3.0 miles
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20 min Cross/ Rest
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Run 2.0 miles
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Rest
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RACE DAY
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