Sweetheart Scramble 5K Training Plan: Week 1

This training plan is adapted as a supplement to an existing training program for those who do not have a lot of experience with running and wish to ease into running.  Those who have run 5ks before can adapt this program to suit their needs or use this plan as "speed training" to work on a faster running tempo.  The exercises included in this program are designed to build up ankle, knee, and hip stability while minimizing risk of shin splints. Day 1: Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging or runniing and 90 seconds of walking for a total of 20 minutes. Day 2: Ladder drill icky shuffle Line Runners 30 sec on 15 sec off for 4 rounds Day 3: Supine Foot Circles Point & Flex 25 each Supine Calf and Hamstring Stretch 1:00 each Gravity Drop 1:00 Airbench 1:00



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