If you are interested in training for the Washam 5K, but you are totally out of shape, here is a suggested training regiment to help you feel ready. You can jog, run, or walk:
Week 1 (starting september 5): jog 15 minutes three times this week
Week 2 (9/12): 15 minutes (4 times)
Week 3 (9/19): 15 minutes (1 time), 20 minutes (3 times)
Week 4 (9/26): 20 minutes (4 times), 25 minutes (1 time)
Week 5 (10/3): 25 minutes (3 times), 30 minutes (2 times)
week 6 (10/10): 25 minutes (2 times), 30 minutes (2 times towards the beginning of the week), don't run the morning of the Washam 5K - Good luck!
*Cross training (swimming, biking, etc) on off days helps keep your cardio levels up but mixes things up a bit.
Keep in mind this is a VERY basic plan. Feel free to change it around or search the internet for a plan that better fits your fitness needs.
There is one hill in the race, but you go up it twice. It is the bridge that goes over Kansas Expy on the South Creek trail. You may want to add a hill or two into your training.
If you are looking for a PR - this is a great course. It is flat (except for the Kansas hill) and so laid back that many people have run some of their best 5K times. Try adding in a little speed work during your weekly workouts to lower your time.
Best of luck!
~Aimee
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