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Online Extra: 5K Training Plan


TRAINING PLAN: RUNNING CRAZY TO RUNNING A 5K

By Coach Keena Schaerrer





TrainingPlan

Week Sun Mon Tues Wed Thurs Fri Sat
1 Rest 1
mile jog/walk intervals.  2
min jog, 1 min walk
Rest
or cross-train: 20 min swim, bike, or
elliptical
1
mile jog/walk intervals.  2
min jog, 1 min walk
Rest
or yoga
1
mile jog/walk intervals.  2
min jog, 1 min walk
30
min jog/walk intervals.  3
min jog, 2 min walk
2 Rest 1.25
mile jog/walk intervals.  3
min jog, 1 min walk
Rest
or cross-train: 20 min swim, bike, or
elliptical
1.25
mile jog/walk intervals.  3
min jog, 1 min walk
Rest
or yoga
1.25
mile jog/walk intervals.  3
min jog, 1 min walk
40
min jog/walk intervals.  3
min jog, 2 min walk
3 Rest 1.75
mile jog/walk intervals.  4
min jog, 1 min walk
Rest
or cross-train: 25 min swim, bike, or
elliptical
1.75
mile jog/walk intervals.  4
min jog, 1 min walk
Rest
or yoga
1.75
mile jog/walk intervals.  4
min jog, 1 min walk
50
min jog/walk intervals.  4
min jog, 2 min walk
4 Rest 2.5
mile jog/walk intervals.  4
min jog, 1 min walk
Rest
or cross-train: 25 min swim, bike, or
elliptical
2.5
mile jog/walk intervals.  4
min jog, 1 min walk
Rest
or yoga
2.5
mile jog/walk intervals.  4
min jog, 1 min walk
30
min jog/walk intervals.  5
min jog, 2 min walk
5 Rest 3
mile jog/walk intervals.  5
min jog, 1 min walk
Rest
or cross-train: 30 min swim, bike, or
elliptical
3
mile jog/walk intervals.  5
min jog, 1 min walk
Rest
or yoga
3
mile jog/walk intervals.  5
min jog, 1 min walk
45
min jog/walk intervals.  5
min jog, 2 min walk
6 Rest 3.5
mile jog/walk intervals.  6
min jog, 1 min walk
Rest
or cross-train: 30 min swim, bike, or
elliptical
3.5
mile jog/walk intervals.  6
min jog, 1 min walk
Rest
or yoga
3.5
mile jog/walk intervals.  6
min jog, 1 min walk
50
min jog/walk intervals.  6
min jog, 2 min walk
7 Rest 4
mile jog/walk intervals.  7
min jog, 1 min walk
Rest
or cross-train: 20 min swim, bike, or
elliptical
2
mile jog/run
Rest 1
mile jog/run
Enjoy
your 5K!!



Keena Schaerrer has over 13 years experience as a trainer and coach. She has guided over 500 athletes to success in all distances. Keena has a B.S. in Health & Recreation Mgmt from BYU. She is a USA Triathlon Certified Coach and holds additional certifications from the National Association of Sports Medicine (NASM) and the American Council on Exercise (ACE) as a Certified Personal Trainer. She has been on several radio shows, in local magazines and has lectured on topics regarding triathlon training, fitness and health. As an experienced triathlete, trainer, coach, wife and mother of four children, Keena understands the effort, challenges and sacrifices involved in making and reaching goals. Visit www.coachkeena.com to learn more about Keena and her training programs.

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