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! |