Thursday, June 19, 2014

Training for the Walk

So, you signed up for the Central Ohio Walk to End Alzheimer's, now what? We know that completing a 5k is no easy feat ... and whether you are an experienced runner - or an experienced couch potato - it's important to properly prepare for the 3.1 miles ahead. You have the choice to either run or walk, but if you are a go-getter and hoping to run in the event, perhaps you’ll consider earning a spot in the prestigious Champions Club.

To ensure that your 5K race is successful, The Central Ohio Alzheimer's Association has compiled a training guide for the Walk to End Alzheimer's. See our easy to follow guide below and you’ll be on your way to proper training preparation.


Week
Training Day 1
Training Day 2
Training Day 3

1
• Jog for 90 seconds 
• Walk for 2 minutes
• Alternate between the two for a total of 20 minutes
• Same as Day 1

• Same as Day 1


2
• Jog for 90 seconds 
• Walk for 2 minutes
• Alternate between the two for a total of 20 minutes
• Same as Day 1

• Same as Day 1


3
• Jog for 90 seconds
• Walk for 90 seconds
• Alternate between the two for a total of 20 minutes

• Same as Day 1

• Same as Day 1

4
• Jog for ¼ mile, or roughly 3 minutes
• Walk for 90 seconds
• Alternate between the two for a total of 20 minutes

• Same as Day 1

• Same as Day 1

5
• Jog for ½ mile, or for roughly 5 minutes
• Walk for ¼ mile, or roughly 3 minutes
• Jog for ½ mile, or for roughly 5 minutes
• Walk for ¼ mile, or roughly 3 minutes
• Jog for ½ mile, or for roughly 5 minutes

• Same as Day 1

• Warm Up
• Jog for 2 miles in roughly 20 minutes without walking
6
• Jog ½ mile, or for roughly five minutes
• Walk ¼ mile, or for roughly 3 minutes
• Jog ¾ mile, or for roughly eight minutes
• Walk ¼ mile, or for roughly 3 minutes
• Jog ½ mile, or for roughly five minutes
• Jog 1 mile, or for roughly 10 minutes
• Walk ¼ mile, or for roughly 3 minutes
• Jog 1 mile, or for roughly 10 minutes

• Jog 2 ¼ miles for roughly 22 minutes without walking
7
• Jog for 2.5 miles, or for roughly 25 minutes, without walking

• Same as Day 1

• Same as Day 1

8
• Jog for 2.75 miles, or for roughly 25 minutes, without walking

• Same as Day 1

• Same as Day 1

9
• Jog for full 3 miles, or for roughly 30 minutes, without walking
• Same as Day 1

• Same as Day 1






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