|
Goal: Complete your first 5k run or walk!
Event: Scotiabank Vancouver 5k (part of the Scotiabank Vancouver Half-Marathon)
Date: Sunday, June 22nd, 2008 – 9:00am
Location: Stanley Park Fish House
Parking: Park on the North side of the park, near the aquarium or zoo and walk to the
Stanley Park Fish House as your warm up! Parking is very limited on the south side of the park!
Program Description:
| Your first 5k in 9 Weeks |
MON | TUE | WED | THU | FRI | SAT | SUN |
| Apr 14-20 | | | | | | | Vancouver Sun Run |
Week 1
Apr 21-27 | Rest | Run 1 min, Walk 4 min, Repeat 6 Times | Stretch | Run 1 min, Walk 4 min, Repeat 6 Times | Strength | Run 1 min, Walk 4 min, Repeat 6 Times | Rest |
Week 2
Apr 28-4 | Rest | Run 1 min 30 sec, Walk 3 min, Repeat 7 Times | Stretch | Run 1 min 30 sec, Walk 3 min, Repeat 6 Times | Strength | Run 1 min 30 sec, Walk 3 min, Repeat 7 Times | Rest |
Week 3
May 5-11 | Rest | Run 2 min, Walk 3 min, Repeat 8 Times | Stretch | Run 2 min, Walk 3 min, Repeat 7 Times | Strength | Run 2 min, Walk 3 min, Repeat 8 Times | Rest |
Week 4
May 12-18 | Rest | Run 3 min, Walk 2 min, Repeat 7 Times | Stretch | Run 3 min, Walk 2 min, Repeat 7 Times | Strength | Run 3 min, Walk 2 min, Repeat 7 Times | Rest |
Week 5
May 19-25 | Rest | Run 5 min, Walk 2 min, Repeat 5 Times | Stretch | Run 5 min, Walk 2 min, Repeat 5 Times | Strength | Run 5 min, Walk 2 min, Repeat 5 Times | Rest |
Week 6
May 26-1 | Rest | Run 7 min, Walk 2 min, Repeat 3 Times | Stretch | Run 7 min, Walk 2 min, Repeat 3 Times | Strength | Run 7 min, Walk 2 min, Repeat 4 Times | Rest |
Week 7
June 2-8 | Rest | Run 10 min, Walk 1 min, Repeat 4 Times | Stretch | Run 10 min, Walk 1 min, Repeat 3 Times | Strength | Run 10 min, Walk 1 min, Repeat 4 Times | Rest |
Week 8
June 9-15 | Rest | Run 15 min, Walk 1 min, Run 15 min | Stretch | Run 20 min, Walk 1 min, Run 15 min | Strength | Run 25 min, Walk 1 min, Run 15 min | Rest |
Week 9
June 16-22 | Rest | Run 30 min, Walk 1 min, Run 10 min | Stretch | Run 35 min | Strength | Rest |
Run Day! Have Fun! |
Top
|
|
