Sweetheart Scramble 5K Training Plan: Week 5

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 warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Day 2: Ladder drill icky shuffle Line runners 45 seconds on 14 seconds off x5 Day 3: Supine Foot Circles Point & Flex 40 each Supine Calf and Hamstring Stretch 2:00 each Gravity Drop 2:00 Airbench 2:00 Then run/hike trails or off road for 15-20 min http://vimeo.com/115875074



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