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Date & Time
Saturday, October 11, 2014
5K Start: 7:30AM
Location:
Orlando Cultural Park
Across from the Science Center
at the corner of Princeton and Alden Rd.
Registration
For easy online registration visit
www.racetimesports.com, online
registration open through October 9.
Entry Fees: (all entry fees are non-refundable/ non transferable)
$25 through October 4
$30 October 5 through October 10
$35 Day of Race
Youth and Senior Pricing
(Youth 14 and Under and 60 and Over for Senior)
$20 through October 10
$35 Day of Race
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If you have never done a 5k but exercise in a regular basis then this might work for you:
3 Week Training
Beginner 5K plan
Week 1
(This week, all the runs are time-based.)
| Monday: | REST DAY (Yes, we start the week with a rest day. Use this day to mentally prepare yourself for the days and weeks to come.) |
| Tuesday: | Easy 15 minute jog. Quick steps, shoulders relaxed. |
| Wednesday: | REST DAY (This is important as your body is getting used to running) |
| Thursday: | Another easy 15 minute jog. Same as above, relax upper body, quick steps. |
| Friday: | 30 minutes of cross training; that is, any cardio exercise that is not running. Examples are: swimming, spinning, elliptical, stairmaster, etc. |
| Saturday: | 20 minute run. Keep a steady effort. Not fast, not slow. |
| Sunday: | Easy 10 minute jog. |
Week 2
(We are transitioning to miles. Use a pedometer, GPS (phone or fitness), go to a running track, or use http://gmap-pedometer.com to map out a route before heading out. Note: 1 lap in an official distance running track equals to 0.25 miles. 4 laps = mile.)
| Monday: | REST DAY. Use this day to do some basic stretching and relax. |
| Tuesday: | 1.5 mile jog. Easy effort. |
| Wednesday: | Cross Training -- 30 minutes |
| Thursday: | 1.5 mile jog. Easy effort. |
| Friday: | Cross Training -- 45 minutes |
| Saturday: | 2.5 mile run. Steady effort. |
| Sunday: | Easy 10 minute jog. |
Week 3
(The week of your race!)
| Monday: | REST DAY. Use this day to do some basic stretching and relax. |
| Tuesday: | Cross Training -- 30 minutes. |
| Wednesday: | 2 mile run. Steady effort. |
| Thursday: | 1 mile run. Steady Effort. |
| Friday: | REST DAY. |
| Saturday: | RACE DAY. 3.1 miles. Congratulations on your accomplishment. Have a glass of wine or beer to celebrate! |
| Sunday: | REST DAY. |
If your race happens to be on a Sunday, then do light cross training of about 15-20 minutes on Saturday instead.
This concludes the second installment of our run training series. Part III of our series will build on the 5K program to offer a 10K (6.2 miles) training plan.