Walk or Run—Six Weeks to a 5k

When it’s cold outside, I wimp out and put my bike on the trainer in my basement.

Now, I’m not a big fan of indoor exercise— I need more of a sensory experience.

While running is definitely not my favorite activity, it’s one of the quickest ways to get outdoor exercise when it’s cold. My philosophy: There’s no such thing as bad weather, just inappropriate clothing.

When it’s cold outside, that’s the only time I actually enjoy running—no overheating, no dehydration, no bugs. It’s the absolute best time to start training for your spring and summer races.

My favorite place to find running races in Utah is the Utah Running website. There are lots of sites that offer lists of available races— search for “running races”. You don’t even have to run. Most races invite both walkers AND runners.

There are three easy steps to preparing for a race:
1. Sign up for a race
2. Find a training plan
3. Train

Having a goal helps chase those winter blues away. Sign up for a race today and use this training plan for a 5k. Then all you’ll have to do is lace up those running shoes!

Week 1	On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds.
Mon	Tue	Wed	Thu	Fri	Sat	Sun
Run/walk 30 minutes	Walk 30 minutes	Run/walk 30 minutes	Walk 30 minutes	Rest/ Walk	Run/walk 3.5 miles (5.6 km)	Rest/ walk
Week 2	On run/walk days, walkers walk only. Runners run for 20 seconds/walk for 40 seconds.
Mon	Tue	Wed	Thu	Fri	Sat	Sun
Run/walk 30 minutes	Walk 30 minutes	Run/walk 30 minutes	Walk 30 minutes	Rest/ Walk	Run/walk 2 miles (3.2 km) First mile faster than usual	Rest/ walk
Week 3	On run/walk days, walkers walk only. Runners run for 25 seconds/walk for 40 seconds.
Mon	Tue	Wed	Thu	Fri	Sat	Sun
Run/walk 30 minutes	Walk 30 minutes	Run/walk 30 minutes	Walk 30 minutes	Rest/ Walk	Run/walk 4 miles (6.4 km)	Rest/ walk
Week 4	On run/walk days, walkers walk only. Runners run for 30 seconds/walk for 35 seconds.
Mon	Tue	Wed	Thu	Fri	Sat	Sun
Run/walk 30 minutes	Walk 30 minutes	Run/walk 30 minutes	Walk 30 minutes	Rest/ Walk	Run/walk 2 miles (3.2 km) First mile faster than usual	Rest/ walk
Week 5	On run/walk days, walkers walk only. Runners run for 35 seconds/walk for 35 seconds.
Mon	Tue	Wed	Thu	Fri	Sat	Sun
Run/walk 30 minutes	Walk 30 minutes	Run/walk 30 minutes	Walk 30 minutes	Rest/ Walk	Run/walk 4.5 miles (7.2 km)	Rest/ walk
Race Week	On run/walk days, walkers walk only. Runners run for 40 seconds/walk for 30 seconds.
Mon	Tue	Wed	Thu	Fri	Sat	Sun
Run/walk 30 minutes	Walk 30 minutes	Run/walk 30 minutes	Walk 30 minutes	Rest/ Walk	5K run	Rest/ walk

*Increase your running time and decrease your walking time as tolerated.

Find running tips and tricks on the Intermountain Healthcare Blog.

Blockquote avec un cercle à gauche

If you don't know where are you going, any road will get you there

Lewis Carroll

Alice's Adventures in Wonderland

Healthcare and Insurance Basics

Preventive Care for Men and Women: Cancer Screenings [Infographic]

Preventive care can help you gauge your current health status and find out ways to protect it now and in the future. Follow these recommendations for getting screened for cancer.

Nutrition and Diet

Black Bean and Corn Salad

This colorful, refreshing salad is jam-packed with nutritious vegetables and black beans, making it the perfect side dish to whatever entrée you’re making.

In the Community

Is Your Organization Keeping Utah Healthy? Apply for Our Award

Each year, we recognize 20 organizations that are making a healthy difference in Utah to help support their missions.

Business

Here’s Why Getting to Know Your Prospective Employer and Employee Is a Critical First Step in the Hiring Process

A few years ago, I unexpectedly landed my dream job. I want to share how it happened with the hopes that others who are searching for the perfect fit could use a similar process.

Contenido Español

Consejos para preparar un depósito de alimentos y qué tener en su despensa

Cocinar en casa no tiene que ser complicado.

Disclaimer

SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

This benefit may not be covered by your plan. The information that is contained here does not guarantee benefits. To find out if this is covered by your plan, call Member Services at 800-538-5038.

Walk or Run—Six Weeks to a 5k