Vacation 5K Challenge

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Submitted by dac on Fri, 03/21/2008 - 19:00

Running

Here is the challenge: run (or walk) your first (second, or twentieth) 5K this June during our family vacation.

Here is a beginners training guide leading straight up to the
Pacific Crest weekend of races in Sun River. Not coming to Sun River. No problem! There are local 5K's run every weekend of the summer no matter where you live.

This schedule is based on the Runners World
First 5K plan. There's an intermediate plan too if this is too easy.

Good luck!
David



5K Schedule

Week	Date	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1	04/06/08	XT 20 Min	10 Min	XT 20 Min	15 Min	XT 20 Min	Rest	2 Miles
2	04/13/08	XT 20 Min	15 Min	XT 20 Min	20 Min	XT 20 Min	Rest	2.5 Miles
3	04/20/08	XT 30 Min	20 Min	XT 30 Min	25 Min	XT 30 Min	Rest	3 Miles
4	04/27/08	XT 30 Min	25 Min	XT 30 Min	30 Min	XT 30 Min	Rest	3.5 Miles
5	05/04/08	XT 20 Min	10 Min	XT 20 Min	15 Min	XT 20 Min	Rest	2 Miles
6	05/11/08	XT 30 Min	25 Min	XT 30 Min	30 Min	XT 30 Min	Rest	4 Miles
7	05/18/08	XT 30 Min	25 Min	XT 30 Min	30 Min	XT 30 Min	Rest	4.5 Miles
8	05/25/08	XT 40 Min	30 Min	XT 40 Min	35 Min	XT 40 Min	Rest	5 Miles
9	06/01/08	XT 20 Min	15 Min	XT 20 Min	15 Min	XT 20 Min	Rest	3 Miles
10	06/08/08	XT 40 Min	30 Min	XT 40 Min	35 Min	XT 40 Min	Rest	5 Miles
11	06/15/08	XT 40 Min	35 Min	XT 40 Min	40 Min	XT 40 Min	Rest	5 Miles
12	06/22/08	XT 40 Min	40 Min	XT 40 Min	40 Min	XT 40 Min	5K


	XT = Cross Train
	On Cross Train days you can take the day off, walk or do activities other than running

	Long Run
	On Long Run days (Sunday on this schedule) Run for the given miles at a slow relaxed pace

	Run
	On run days run for the given amount of time at an easy to moderate pace.
	If you want to reach a time goal for your 5K these days can be speed days.

	Rest Weeks
	Notice about every 4th week is a rest week with fewer miles. Take these easy.

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Vacation 5K Challenge

David Ames