Blue Bell 5K 2019 Training Plan
Based on Cypress Running Club: Couch-to-5K
Weeks To Go | Dates | Monday | Wednesday | Saturday |
---|---|---|---|---|
12 | 1/21-1/27 | 10w, 8(1.5r, 1.5w), 5w | ||
11 | 1/28-2/3 | 10w, 8(1.5r, 1.5w), 5w | 10w, 8(1.5r, 1.5w), 5w | 10w, 7(2r, 1w), 5w |
10 | 2/4-2/10 | 10w, 7(2r, 1w), 5w | 10w, 7(2r, 1w), 5w | 10w, 4(2r, 1w, 3r, 1w), 5w |
9 | 2/11-2/17 | 10w, 4(2r, 1w, 3r, 1w), 5w | 10w, 4(2r, 1w, 3r, 1w), 5w | 10w, 5(4r, 1w), 5w |
8 | 2/18-2/24 | 10w, 5(4r, 1w), 5w | 10w, 5(4r, 1w), 5w | 10w, 4(5r, 1w), 5w |
7 | 2/25-3/3 | 10w, 4(5r, 1w), 5w | 10w, 4(5r, 1w), 5w | 5w, 2(5r, 1w, 7r, 1.5w), 5w |
6 | 3/4-3/10 | 5w, 2(5r, 1w, 7r, 1.5w), 5w | 5w, 2(5r, 1w, 7r, 1.5w), 5w | 5w, 3(8r, 1.5w), 5w |
5 | 3/11-3/17 | 5w, 3(8.5r, 1.5w), 5w | 5w, 3(9r, 1.5w), 5w | 5w, 3(10r, 1w), 5w |
4 | 3/18-3/24 | 5w, 13r, 2w, 12r, 5w | 5w, 15r, 2w, 12r, 5w | 5w, 18r, 2w, 10r, 5w |
3 | 3/25-3/31 | 5w, 20r, 2w, 10r, 5w | 5w, 22r, 5w | 5w, 25r, 5w |
2 | 4/1-4/7 | 5w, 28r, 5w | 5w, 30r, 5w | 5w, 30r, 5w |
1 | 4/8-4/14 | 5w, 25r, 5w | 5w, 18, 5w | Race Day! |
How to read the workouts
The numbers refer to the number of minutes performing an exercise, and the “r” or “w” refers to running or walking, respectively. A number immediately preceding parentheses indicates the number of repetitions for the exercises listed inside the parentheses. For example, in the first week, runners will perform the following workout:
10w, 8(1.5r, 1.5w), 5w
The runner should interpret this program as follows:
Walk for 10 minutes to get warmed up
Run for 1.5 minutes, followed by a 1.5 minute walk; repeat this seven more times; total running time=12 min
Walk for 5 minutes to cool down
Cross-training
It is important to spend one or two days during the week getting exercise other than running, such as swimming, cycling, or using an elliptical trainer or weights.
In weeks 1-3, cross-train once per week for 30 minutes.
In weeks 4-5, cross-train once per week for 45 minutes.
In weeks 6-10, cross-train twice per week – once for 30 minutes and once for 45 minutes.
In week 11, cross-train once.