5K Cardio Training Program
If you're interested in running a race, Mindy Solkin, owner and head coach of the Running Center in New York City, suggests starting with a 5K (about 3.1 miles) and this three-month training plan.
|1||1–1.5 miles||1–1.5 miles easy||1–1.5 miles easy|
|2||Repeat week 1||Repeat week 1||Repeat week 1|
|3||1.5 miles mod||1.5 miles mod||1.5 miles easy|
|4||Repeat week 3||Repeat week 3||Repeat week 3|
|5||1.5–2 miles mod||1.5–2 miles mod on hills||1.5–2 miles easy|
|6||2 miles mod||2 miles hard||2 miles easy|
|7||2.5 miles mod||2.5 miles mod on hills||2.5 miles mod|
|8||2.5 miles mod||2.5 miles hard||3 miles easy|
|9||Repeat week 8||Repeat week 8||Repeat week 8|
|10||3 miles mod||3 miles mod on hills||3.5 miles mod|
|11||3.5 miles mod||2.5 miles hard||4 miles mod|
|12||3 miles mod||2 miles easy||Race|
Originally published in Fitness magazine, April 2006.
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