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WeekMonday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1Rest
1mi run
CT or Rest
1mi run
Rest
1.5mi run
20-30min easy walk/run or CT
2Rest
1.25mi run
CT or Rest
1.5mi run
Rest
1.75mi run
20-30min easy walk/run or CT

3Rest
1.5mi run
CT or Rest
1.5mi run
Rest
1.75mi run
20-30min easy walk/run or CT
4Rest
1.75mi run
CT or Rest
2mi run
(if you feel comfortable with this distance try adding 3-5 strides)
Rest
2.25mi run
25-35min easy walk/run or CT
5Rest
2.0mi run
CT or Rest
2mi run
(if you feel comfortable with this distance try adding 3-5 strides)
Rest
2.5mi run
25-35min easy walk/run or CT
6Rest
2.25mi run
CT or Rest
2mi run
(if you feel comfortable with this distance try adding 3-5 strides)
Rest
2.75mi run
25-35min easy walk/run or CT
7Rest
2.5mi run
CT or Rest
2mi run
(if you feel comfortable with this distance try adding 3-5 strides)
Rest
2.75mi run
30-40min easy walk/run or CT
8Rest
2.75mi run
CT or Rest
2mi run
(if you feel comfortable with this distance try adding 3-5 strides)
Rest
3mi run
30-40min easy walk/run or CT

9Rest
2mi run
CT or Rest
2mi run
(if you feel comfortable with this distance try adding 3-5 strides)
Rest
Rest
RFK 5K Celebration Run


BEGINNER PROGRAM

As a new runner your focus should be on completing the distance and not the speed at which the distance is completed.  In the beginner program you will not find any speed work or tempo runs – the goal is merely to be comfortable with running the distance.  If you have never run a 5K before or it has been a long time since you hit the pavement this will be a great plan for you. However, once you get started if you feel that this program is too easy then go ahead and try the intermediate program.  Below is some “Runners Language”that you will find helpful in understanding the training plan.  Feel free tocontact the RunFit Kidz team if you have any questions – anyone of our experienced coaches can assist you.


Beginner Workout Language:


Cross-Training (CT):  these are activities that allow your body to recover while still working on cardio. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, elliptical trainer, even strength training) at moderate effort for the designated amount of time listed for that week. However, if you're feeling very sluggish or sore take a rest day.

Rest Days: Rest is critical to your recovery and injury prevention efforts so don't skip your rest days. Mental burn out is also just as important so use these rest days to rejuvenate yourself.

Warm-up: Your kids will be an incredible resource for how to perform the dynamic stretches below.  Dynamic stretching is important because it allows are body to prepare for running with movement.

Cool-Down/Stretch:  Walk for half a block to cool your body down.  The list below will supply you with a variety of static stretches that will keep your body nimble, balanced and ready to run again. If you are not familiar with these stretches ask your kids they will be able to show them to you. 

EZ Day:  This is an active recovery day. Your run/walk combo should be at an easy, comfortable pace.

Moderate Pace: This should be a conversational pace – meaning you should be able to carry on a conversation easily without any heavy breathing.  The idea is for you to run this whole distance without any walk breaks, so you want to keep it easy.   

Strides: This is really fun way to add speed-work without having to really plan it.  A stride can be done when you pick up the pace for a short distance.  When doing this pick a point like a mailbox that is down the road but not too far away and run at a faster pace than slow it back down, regain your breathing and composure and do it again.  This will start teaching your legs to perform a faster turnover and also breaks up the monotony of running that new runners may experience.  

Note: 
You can switch days to accommodate your schedule. Just make sure you keep rest days between workouts, so that you don’t overdo it.