The three keys to thriving in life and overall wellness is clean eating, supplementation,  and exercise. And there are multiple parts to exercise if you want to get the best results. Those include aerobic activity and strength training.

Aerobic Activity

30-45 minutes of aerobic exercise 3-4 days/week

Running is a convenient way to workout and it doesn’t cost any money (except investing in good running shoes). Here is a basic 5K training plan (10 weeks) to get you started.

5-K Race Plan

Week	M	T	W	R	F	Sa	Su
1	Rest		10 minute walk15 min run 10 min walk	Rest	10 minute walk1 mile run 10 min walk	2X10:00 run with 2-min recovery walk	Rest
2	4×5:00 run with 1-min recovery walks	10 min walk10 min run 5 min walk 10 min run	30-45 minute walk	2×1 mile run with 2 min recovery walk	Rest	2×10:00 run with 1 min recovery walk	Rest
3	4×5:00 run with 1-min recovery walks	5 min walk10 min run 2 min walk 10 min run	30-45 minute walk	2×1 mile run with 2 min recovery walk	Rest	2×15:00 run with 2 min recovery walk	Rest
4	5 min walk1 mile run 2 min walk 1 miles run	2×15:00 run with 2 min recovery walks	30-45 min walk	2×1 mile run with 2 min recovery walk	Rest	3×10:00 run with 1 min recovery walk	Rest
5	5 min walk2 mile run 5 min walk	Cross-train	5 min walk2 mile run 5 min walk	Rest	45-min speed walk	3×10:00 run with 1 min recovery walk	Rest
6	2 miles	Cross-train	2×15:00 run with 2 min recovery walk	Rest	2 miles	3 miles	Rest
7	2 miles	Cross-train	3×15:00 run with 2 min recovery walk	Rest	2 miles	4 miles	Rest
8	3 miles	Cross-train	3 miles	Rest	2 miles	4 miles	Rest
9	2 miles	Cross-train	3 miles	Rest	2 miles	2 miles	Rest
10	3 miles	Rest	2×10:00 run with 1 min recovery walk	Easy 30-min walk	2 miles	Rest	RACE!