SVHM Training » Forerunners BEGINNER 5K Training Schedule
Scotiabank Vancouver Half Marathon 2012 — Forerunners BEGINNER 5K Training Schedule
Any questions, write: PeterButler@Forerunners.ca. Or post your questions on our Facebook page.
Goals
- To run comfortably 3 days per week for 45-50 minutes (6 months)
- To gradually build endurance over next 6 months and remain injury free
- To participate in Scotiabank 5k on June 26th
- To make running part of a healthy lifestyle (ASAP)
Checklist
Before starting on a program there are a few things to ensure safety, minimize chance of injury and maximize success:
- Medical concerns? Consult physician
- Proper equipment — footwear and athletic clothing
- Running partner(s)
- Suitable routes — preferably some soft surfaces
- Good nutritional diet
- Current injury concerns?
- Keep a journal for future analysis
- Become creature of habit — book your runs like you would a business appointment
Program Structure
- Progressive and balanced — increases volume of running gradually and allows for recovery
- Re-evaluate each 3 months for possible modification
- Heart Rate Monitor to gauge effort
- Initially 3 days per week, spread out through week (i.e. Mon, Wed, Fri or Tues, Thurs, Sat or Wed, Fri, Sun etc.). Try to make compatible with work and personal schedule.
- Optional non-weight bearing cross training or strength training on none run days
Legend:
Heart rate (HR) = beats per minute, preferably use heart rate monitor until you get used to pace (probably take you three months to get a “feel” for efforts and speeds)
Brisk Walk = a quick power walk — normal walking gait but fast (heart rate above 100)
Stretching = done after each workout and after some light running in some workouts, to comfort zone, isolating each muscle group. More important to be consistent then excessive in one session
Routes = don't worry about distance, try for soft surfaces when possible. Out and back gives good indication of effort (should be slightly faster coming back).
April-June, 2012
Week 1: March 19 - 25
Day 1 — 12 minutes run @ HR 120-140, 8 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140
Day 2 — 12 minutes run @ HR 120-140, 8 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140
Day 3 — 12 minutes run @ HR 120-140, 8 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140
Week 2: March 26 - April 1
Day 1 — 13 minutes run @ HR 120-140, 7 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140
Day 2 — 13 minutes run @ HR 120-140, 7 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140
Day 3 — 13 minutes run @ HR 120-140, 7 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140
Week 3: April 2 - 8
Day 1 — 14 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140
Day 2 — 14 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140
Day 3 — 14 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 10 minutes run @ HR 120-140
Week 4: April 9 - 15
Day 1 — 14 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 11 minutes run @ HR 120-140
Day 2 — 14 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 11 minutes run @ HR 120-140
Day 3 — 14 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 11 minutes run @ HR 120-140
Week 5: April 16 - 22
Day 1 — 13 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140
Day 2 — 13 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140
Day 3 — 13 minutes run @ HR 120-140, 5 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140
Week 6: April 23 - 29
Day 1 — 14 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140
Day 2 — 14 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140
Day 3 — 14 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140
Week 7: April 30 - 6
Day 1 — 15 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 11 minutes run @ HR 120-140
Day 2 — 15 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 11 minutes run @ HR 120-140
Day 3 — 15 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 11 minutes run @ HR 120-140
Week 8: May 7 - 13
Day 1 — 15 minutes run @ HR 120-140, 3 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140
Day 2 — 15 minutes run @ HR 120-140, 3 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140
Day 3 — 15 minutes run @ HR 120-140, 3 Minutes brisk walk @ HR 100-120, 12 minutes run @ HR 120-140
Week 9: May 14 - 20
Day 1 — 16 minutes run @ HR 120-140, 8 Minutes brisk walk @ HR 100-120, 16 minutes run @ HR 120-140
Day 2 — 16 minutes run @ HR 120-140, 8 Minutes brisk walk @ HR 100-120, 16 minutes run @ HR 120-140
Day 3 — 16 minutes run @ HR 120-140, 8 Minutes brisk walk @ HR 100-120, 16 minutes run @ HR 120-140
Week 10: May 21 - 27
Day 1 — 18 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 18 minutes run @ HR 120-140
Day 2 — 18 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 18 minutes run @ HR 120-140
Day 3 — 18 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 18 minutes run @ HR 120-140
Week 11: May 28 - June 3
Day 1 — 19 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 19 minutes run @ HR 120-140
Day 2 — 19 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 19 minutes run @ HR 120-140
Day 3 — 19 minutes run @ HR 120-140, 6 Minutes brisk walk @ HR 100-120, 19 minutes run @ HR 120-140
Week 12: June 4 - 10
Day 1 — 21 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 20 minutes run @ HR 120-140
Day 2 — 21 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 20 minutes run @ HR 120-140
Day 3 — 21 minutes run @ HR 120-140, 4 Minutes brisk walk @ HR 100-120, 20 minutes run @ HR 120-140
Week 13: June 11 - 17
Day 1 — 22 minutes run @ HR 120-140, 1 Minutes brisk walk @ HR 100-120, 22 minutes run @ HR 120-140
Day 2 — 22 minutes run @ HR 120-140, 1 Minutes brisk walk @ HR 100-120, 22 minutes run @ HR 120-140
Day 3 — 22 minutes run @ HR 120-140, 1 Minutes brisk walk @ HR 100-120, 22 minutes run @ HR 120-140
Week 14: June 18 - 24
Day 1 — 30 minutes run @ HR 120-140
Day 2 — 20 minutes run @ HR 120-140
Day 3 — Scotiabank 5k Run: Goal 30 mins
Any questions, write: PeterButler@Forerunners.ca. Or post your questions on our facebook page Facebook