5K Training Plan for Beginners

5K Training Plan for Beginners

Looking to run a 5K?  Here is one of our favorite simple, yet effective, training plans for a 5K race.  This program works on a 3 or 4 day a week training schedule; however, if these days don't fit into your schedule, simply move them around to make it work for you.  If this schedule is too easy, step it up to a 10K plan.  Always remember to listen to your body and take it easy when you are sore.  Extra rest is always a good thing when training for a race.

 

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 1 mi run Cross Training or Rest 1 mi run Rest 1.5 mi run 20-30 min run or Cross Training
2 Rest 1.5 mi run Cross Training or Rest 1.5 mi run Rest 1.75 mi run 20-30 min run or Cross Training
3 ...

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Posted Wednesday, April 22, 2015 by Michael Gonzales in Training Plans, Running

 
 
 

For the Love of Water!

For the Love of Water!

Do you hold it in your hand?  Do you strap it to a belt?  Do you keep it in a backpack?  What am I talking about, you ask?  Water, of course!  When you go for a run and you bring along your much needed bottle of water, how exactly do you transport it?  Well, thanks to Andrew Forsdick’s new venture, Map My Water, that is something you may never have to contemplate again.

As an avid runner and someone frustrated by the task of lugging a water bottle along, Andrew has created Map My Water, a volunteer-based initiative where runners help runners by making water available in front of their homes.  He’s officially kicking off the initiative in both Memphis and Nashville in March 2014 but is currently building his team of volunteers now.  When joining Map My Water, you can choose between being a water Supplier or ...

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Posted Monday, Dec. 23, 2013 by Christa Gonzales in Healthy Living, Fitness, Health, Wellness

 
 
 

Spotlight: Move. Lift. Run.

Spotlight: Move. Lift. Run.

Running...ugh!  It’s something I have avoided like the plague for years.  But, this year, I’ve decided to give it a try in hopes of getting the whole family involved so we can enjoy all the great races around town.  In fact, my New Year’s resolution for this year was to run five 5k races by year end.  Well, here we are more than halfway through the year and we haven’t done a one!  And, it’s totally my fault.  I’ve gone for a couple of runs in my neighborhood but I struggled so much that I gave up.  My legs get so fatigued they feel like tree stumps.  It’s incredibly frustrating and I was ready to throw in the towel on the whole thing when I was introduced to Matt Blankenship, owner of Move. Lift. Run.

Matt’s philosophy on running has changed ...

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Posted Tuesday, July 16, 2013 by Christa Gonzales in Spotlight, People, Places

 
 
 

Fleet Feet Friday: Take A Drop Week (your body will thank you!)

If you are following a rigorous training schedule, you will need a DROP WEEK! For those of you new to training, drop week equals rest, recovery and reload! Your goal drop week is to pamper your body by stretching, massaging, foam rolling, trigger pointing, sticking, hydrating, and resting. Pedicures are also fun too! 

As you continue training, it will be vital to your body to truly roll back the mileage and intensity for a week. Giving yourself a bit of a break allows your body to heal from the abuse of building your mileage so when you increase the intensity and mileage next week, you are recovered, strong and ready to keep training! 

 

Contact Tammy at tammy@fleetfeetnashville.com or find out more at Fleet Feet Sports Nashville

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Posted Friday, July 5, 2013 by Michael Gonzales in Healthy Living, Fitness