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 |
WEEK #1 | Warm-up: 5 min. walk Workout: Alternating jog 60-sec., Walk 90-sec. Total Workout = 30 min. | Warm-up: 5 min walk Workout: Alternating jog 60-sec., Walk 90-sec. Total Workout = 30 min. | Warm-up: 5 min. walk Workout: Alternating jog 60-sec., Walk 90-sec Total Workout = 30min. |
WEEK #2 | Warm-up: 5 min. walk Workout: Alternating jog 60-sec., x5 Walk 90-sec. x5 Alternating jog 3-min., Walk 3-min. x3 Total Workout = 38 min. | Warm-up: 5 min walk Workout: Alternating jog 3-min., Walk 2-min. x7 Total Workout = 40 min. | Warm-up: 5 min. walk Workout: Alternating jog 5-mins., Walk 3-mins. x4 Total Workout = 37min. |
WEEK #3 | Warm-up: 5 min. walk Workout: Alternating jog 80min., Walk 2-min. x3 Total Workout = 35 min. | Warm-up: 5 min walk Workout: Alternating jog 10-min., Walk 2-min. x3 Total Workout = 41 min. | Warm-up: 5 min. walk Workout: Alternating jog 15-min., Walk 2-min. x3 Total Workout = 39min. |
WEEK #4 | Warm-up: 5 min. walk Workout: Jog 20 min. (or 2 miles) Total Workout = 25 min. | Warm-up: 5 min walk Workout: Jog 25 min. (or 2.5 miles) Total Workout = 30 min. | RACE DAY!!!! Big Chill 5k |
** 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.
