** Remember always to contact a health professional before starting any exercise program.

Above is a seven week training program to help the novice runner prepare for her first 5K! Remember, life happens, if you can’t fit all the work outs in, just do the best you can. Try to put your workout in your calendar—set aside time for yourself. Be sure to factor in time for warm up and cool down.

Date:___________ Distance: ___________ Time: ____________

Route: __________________________ * ** *** (rate your route)

Water: 1 2 3 4 5 6 7 8 9 10

Food Journal: ________________________________ Breakfast

________________________________ Snacks

________________________________ Lunch

________________________________ Snack

________________________________ Dinner

________________________________ Snack

Stressors: _________________________________________

_________________________________________

Days Until Next Race: _______________________________

5K Training Chart

**	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Week 1	Run/Walk 20 min	Rest	Run/Walk 20 min	Rest	Run/Walk 20 min	1 mile run/walk	Rest
Week 2	Run/Walk 25 min	Rest	Run/Walk 25 min	Rest	Run/Walk 25 min	1.5mile run/walk	Rest
Week 3	Run/Walk 25 min	Rest	Run/Walk 25 min	Rest	Run/Walk 25 min	2.0 mile run/walk	Rest
Week 4	Run/Walk 30 min	Rest	Run/Walk 30 min	Rest	Run/Walk 30 min	2.0 mile run/walk	Rest
Week 5	Run/Walk 35 min	Rest	Run/Walk 35 min	Rest	Run/Walk 35 min	2.5 mile run/walk	Rest
Week 6	Run/Walk 40 min	Rest	Run/Walk 40 min	Rest	Run/Walk 40 min	2.5 mile run/walk	Rest
Week 7	Run/Walk 45 min	Rest	Run/Walk 45 min	Rest	Run/Walk 45 min	Rest	5K

“If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it.”

Priscilla Welch