8 Tips For Staying Active During Finals Week
Signing up for the Rutgers Big Chill 5K this year? Great idea.
Now you need to start training.
It can be overwhelming thinking about running a full 3.1 miles, but a proper training program can help you safely progress to the 5K distance. Follow this 4-week run/walk program to slowly build up your running. See you at the starting line strong and ready to race!
WEEK |
DAY 1 |
DAY 2 |
DAY 3 |
| Warm-up: | Warm-up: | Warm-up: | |
| 5 min. walk | 5 min. walk | 5 min. walk | |
Week #1 |
Workout: | Workout: | Workout: |
| Alternating jog 60-sec.,
Walk 90-sec. |
Alternating jog 60-sec.,
Walk 90-sec. |
Alternating jog 60-sec.,
Walk 90-sec. |
|
| Total Workout = 30 min. | Total Workout = 30 min. | Total Workout = 30 min. | |
| Warm-up: | Warm-up: | Warm-up: | |
| 5 min. walk | 5 min. walk | 5 min. walk | |
Week #2 |
Workout: | Workout: | Workout: |
| Alternating jog 90-sec.,
Walk 90-sec. x5 Alternating jog 3-min., Walk 3-min. x3 |
Alternating jog 3-min.,
Walk 2-min. x7 |
Alternating jog 5-min.,
Walk 3-min. x4 |
|
| Total Workout = 38 min. | Total Workout = 40 min. | Total Workout = 37 min. | |
| Warm-up: | Warm-up: | Warm-up: | |
| 5 min. walk | 5 min. walk | 5 min. walk | |
Week #3 |
Workout: | Workout: | Workout: |
| Alternating jog 8-min.,
Walk 2-min. x3 |
Alternating jog 10-min.,
Walk 2-min. x3 |
Alternating jog 15-min.,
Walk 2-min. x3 |
|
| Total Workout = 35 min. | Total Workout = 41 min. | Total Workout = 39 min. | |
| Warm-up: | Warm-up: | ||
| 5 min. walk | 5 min. walk | ||
Week #4 |
Workout: | Workout: | RACE DAY!!!!
Big Chill 5K |
| Jog 20 min. (or 2 miles) | Jog 25 min. (or 2.5 miles) | ||
| Total Workout = 25 min. | Total Workout = 30 min. |
** Total workout durations include the 5-minute warm up walk
** We recommend doing as much running outside as possible. It’s best to emulate the specific race conditions during training.
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