There are a lot of training guides to help you prepare for a 5K like this one. I am going to see how I feel today after I try to run 1 mile and then try to tailor my schedule to that. I plan to make weekly updates of my progress in the chart below. I work out Tuesday's and Thursday's at work doing the Bravo Ignite so I will need to factor that into my schedule
I would love to beat my previous 5k time of 31:12. I'd also like to keep up with Dan who only beat my by a few minutes last time.
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
7/20 | Off | Off | Bravo | Off | Bravo | 1.4miles | Off |
7/27 | RUN | Off | Bravo | RUN | Bravo | RUN | Off |
8/3 | RUN | Off | Bravo | RUN | Bravo | RUN | Off |
8/10 | RUN | Off | Bravo | RUN | Bravo | RUN | Off |
8/17 | RUN | Off | Bravo | RUN | Bravo | RUN | Off |
8/24 | RUN | Off | Bravo | RUN | Bravo | RUN | Off |
8/31 | RUN | Off | Bravo | RUN | Bravo | RUN | Off |
9/7 | RUN | Off | Bravo | RUN | Bravo | RUN | Off |
9/14 | RUN | Off | Bravo | RUN | Bravo | RUN | Off |
9/21 | RUN | Off | Bravo | RUN | Bravo | RUN | Off |
9/28 | RUN | Off | Bravo | Off | RUN | Off | Off |
D o u g F l u t i e 5 K R a c e D a y O c t o b e r 5 t h , 2 0 1 4 | |||||||
7/22: Bravo Workout: 12 stations, 2 cycles. 30s work and 20s rest x2 per cycle. Tricep Pull, Battle Ropes, Chest Press, Planks, Row, UBE, Military Press, Air Bike, Trunk Flexion, Overhead Lunges, Abs Side to Side w/Medicine Ball, Wall Balls.
7/24: Bravo Workout: 12 stations, 2 cycles. 30s work and 20s rest x2 per cycle. Tricep Pull, Battle Ropes, Chest Press, Planks, Row, UBE, Military Press, Air Bike, Trunk Flexion, Overhead Lunges, Abs Side to Side w/Medicine Ball, Wall Balls.
7/25: 1.42 miles in 13:11. Avg/Mi 9:17. It was a good run. I felt pretty good and ran a full mile before walking for a few. I didn't walk for long and finished off the last 1/3 with a good pace. If I can run a full 5k at that pace I will already beat my time from the last race.
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