Aerobic Activity

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!