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If you can walk 20 minutes, you can start running in no time

If you can walk 20 minutes, you can start running in no time

Arny Johnson Run

Plain and simple: these cold winter months are rough on the body. But spring is on the horizon. As a way to motivate you through the harsh winter, set a goal to complete your first 5K. Don’t think you can? If you can walk 20 minutes, we have a plan that will get you running in no time.

For starters, register for a race. The goal of completing a race alone will motivate you and give your workouts purpose. Once you sign up, it’s amazing how that enthusiasm comes out. I encourage you to join many other friendly runners for the 2016 Arny Johnson Classic 10 Mile & 5K Run/Walk. The route features gorgeous scenery and hills along Willow Creek Path and into Rock Cut State Park. You may register for the event by visiting unitedwayrrv.org/arnyjohnsonrun.

After you register for a race, start training. Ease your way in by walking 20-30 minutes and then slowly alternate short bursts of runs with your walks until you can run for 30 minutes.

To help you comfortably finish the 5K portion of the Arny Johnson Classic run for instance, below is suggested training plan. Be sure to begin each workout with a brisk five-minute warm-up walk. You may adapt the plan for other races throughout the running season. Enjoy and lace up!

2016 Arny Johnson Classic Run
5K Training Plan – Beginners

Perform the workouts THREE times a week, with at least a day between workouts.

Week 1 (Jan. 24): Walk 20 to 30 minutes.

Week 2 (Jan. 31): Alternate walking 3 minutes with running 30 to 60 seconds for a total of 20 to 25 minutes.

Week 3 (Feb. 7): Alternate walking 2 minutes with running 1 minute for 24 to 30 minutes total.

Week 4 (Feb. 14): Walk 1.5 minutes, run 1.5 minutes; walk 3 minutes, run 3 minutes. Repeat three times for 27 minutes total.

Week 5 (Feb. 21): Run 3 minutes, walk 1.5 minutes; run 5 minutes, walk 2.5 minutes; run 3 minutes, walk 1.5 minutes; run 5 minutes, walk 1.5 minutes; run 5 minutes, walk 2 minutes–for 30 minutes total.

Week 6 (Feb. 28): Two days this week, alternate running 5 minutes and walking 3 minutes for 30 minutes total. On day three, run 8 minutes and walk 5 minutes twice for 26 minutes total.

Week 7 (March 6): On day one, run 5 minutes, walk 3 minutes, run 8 minutes, walk 3 minutes, run 5 minutes–for 24 minutes total. On days two and three, run 10 minutes, walk 3, run 10 for 23 total.

Week 8 (March 13): Run 25 minutes.

Week 9 (March 20): Run 28 minutes.

Week 10 (March 27): On day one, run 30 minutes. On day two, run 31.

Race Day (APRIL 2): Run the 5K. Remember to pace yourself and have fun!

 


 

Tonya Thayer Meyer is Community Engagement Manager at United Way of Rock River Valley, a triathlete and six-time Race Director of Arny Johnson Classic Run

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