Weeks 1 to 2
Guidelines:
Review the running plan online (http://tinyurl.com/easeinto5k... or download the iPhone or Android app to follow during this challenge. Start researching 5k races in your area - and have fun!
81% Successful
Latest Results Feedback
Successful: 16 Apr 12 by Sk1nnyfuture
"Now on W 6"
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Successful: 03 Apr 12 by yuzimi
"Did 3 and half miles"
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Failed: 03 Apr 12 by bolirump
"I used the nike+ app with my nike+ shoes instead. It works equally"
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Weeks 1 to 2
Guidelines:
Complete the following on three days of Week 1. ** Total Workout Time: 26:30 minutes ** Brisk 5 minute warm-up walk. Follow with 3 sets of the following intervals:
Run 30 seconds.
Walk 45 seconds.
Run 45 seconds.
Walk 60 seconds.
Run 60 seconds.
Walk 90 seconds.
Cool-down with a 5 minute walk.
75% Successful
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Weeks 1 to 8
Guidelines:
Look for a 5k race nearby and plan to participate in it!
96% Successful
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Weeks 2 to 3
Guidelines:
Total Time: 33:15 minutes
Brisk 5 minute warm-up walk. Then do 3 sets of the following intervals:
Run 45 seconds
Walk 60 seconds
Run 60 seconds
Walk 90 seconds
Run 90 seconds
Walk 2 minutes
Cool-down with a 5 minute walk.
87% Successful
Latest Results Feedback
Successful: 19 Apr 12 by lakay333
"Loving it! I find it helpful to make sure to do some form of exercise on ..."
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Weeks 3 to 4
Guidelines:
Week 3
Total Workout: 27:00 minutes
Brisk 5 minute warm-up walk. Then do 2 sets of the following
Run 3 minutes
Walk 2 minutes
Run 90 seconds
Walk 2 minutes
Cool-down with a 5 minute walk.
100% Successful
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Weeks 4 to 5
Guidelines:
Week 4
Workout Time: 31:00 minutes
Brisk 5 minute warm-up walk. Then do the following:
Run 4 minutes
Walk 2 minutes
Run 6 minutes
Walk 3 minute
Run 4 minutes
Walk 2 minutes
Cool-down with a 5 minute walk.
66% Successful
Latest Results Feedback
Failed: 07 May 12 by Sk1nnyfuture
"Walkingand jogging when my body is ready"
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Weeks 5 to 6
Guidelines:
Week 5 — Day 1
Workout Time: 34:00 minutes
Brisk 5 minute warm-up walk. Then do the following:
Run 5 minutes
Walk 2 minutes
Run 4 minutes
Walk 2 minutes
Run 5 minutes
Walk 2 minutes
Run 4 minutes
Cool-down with a 5 minute walk.
100% Successful
Latest Results Feedback
Weeks 5 to 6
Guidelines:
Week 5 — Day 2
Workout Time: 28 minutes
Brisk 5 minute warm-up walk. Then do the following.
Run 6 minutes
Walk 1 minutes
Run 4 minutes
Walk 1 minute
Run 6 minutes
Cool-down with a 5 minute walk.
100% Successful
Latest Results Feedback
Weeks 5 to 6
Guidelines:
Week 5 — Day 3
Workout Time: 30 minutes
Brisk 5 minute warm-up walk. Then do the following.
Run 9 minutes
Walk 2 minutes
Run 5 minutes
Walk 2 minute
Run 2 minutes
Cool-down with a 5 minute walk.
100% Successful
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Weeks 6 to 7
Guidelines:
Week 6 — Day 1
Workout Time: 31 minutes
Brisk 5 minute warm-up walk. Then do the following:
Run 9 minutes
Walk 3 minutes
Run 9 minutes
Cool-down with a 5 minute walk.
100% Successful
Latest Results Feedback
Weeks 6 to 7
Guidelines:
Week 6 — Day 2
Workout Time: 30 minutes
Brisk 5 minute warm-up walk.
Run 20 minutes
Cool-down with a 5 minute walk.
100% Successful
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Weeks 6 to 7
Guidelines:
Week 6 — Day 3
Workout Time: 38:00 minutes
Brisk 5 minute warm-up walk. Then do sets of the following.
Run 15 minutes
Walk 3 minutes
Run 10 minutes
Cool-down with a 5 minute walk.
100% Successful
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Weeks 7 to 8
Guidelines:
Week 7 — Day 1
Workout Time: 38:00 minutes
Brisk 5 minute warm-up walk. Then do one set of the following.
Run 20 minutes
Walk 3 minutes
Run 5 minutes
Cool-down with a 5 minute walk.
100% Successful
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Weeks 7 to 8
Guidelines:
Week 7 — Day 2
Workout Time: 36:00 minutes
Brisk 5 minute warm-up walk.
Run 26 minutes
Cool-down with a 5 minute walk.
100% Successful
Latest Results Feedback
Weeks 7 to 8
Guidelines:
Week 7 — Day 3
Workout time: 37:00
Brisk 5 minute warm-up walk.
Run 27 minutes
Cool down with 5 minute walk
100% Successful
Latest Results Feedback