For those training for their first 5k we suggest an 8 week running regimen. For the first two weeks a 1.5 mile run every other day, then on the third week switching to a 2 mile run and raising the length of your run by .25 miles every week after that. If 1.5 miles seems scary, build up to it by running just a portion of a mile and working your way up to that. Make sure to be consistent with your regimen in order to reach your goal.
|1||rest/walk||1.5 m run||rest/walk||1.5 m run||Rest||1.5 m run||Walk|
|2||rest/walk||1.75 m run||rest/walk||1.75 m run||Rest||1.75 m run||Walk|
|3||rest/walk||2 m run||rest/walk||2 m run||Rest||2 m run||Walk|
|4||rest/walk||2.25 m run||rest/walk||2.25 m run||Rest||2.25 m run||Walk|
|5||rest/walk||2.5 m run||rest/walk||2.5 m run||Rest||2.5 m run||Walk|
|6||rest/walk||2.75 m run||rest/walk||2.75 m run||Rest||2.75 m run||Walk|
|7||rest/walk||3 m run||rest/walk||2 m run||Rest||3 m run||Walk|
|8||rest/walk||3 m run||rest/walk||3 m run||Rest||Rest||5 k Race|
For more experienced 5k runners that are trying to beat their own personal Mud Run records we suggest a harsher running plan. Starting with a 3 mile run every day resting on Mondays, Thursdays, and Fridays. Then on Sundays raising to 5 miles. And on week four doing a practice 5K.
|1||rest||3 m run||rest||3 m run||Rest||3 m run||5 m run|
|2||rest||3 m run||rest||3 m run||Rest||3 m run||5 m run|
|3||rest||3 m run||rest||3 m run||Rest||4 m run||5 m run|
|4||rest||3 m run||rest||3 m run||Rest||Rest||5-k test|
|5||rest||3 m run||rest||3 m run||Rest||4 m run||6 m run|
|6||rest||3 m run||rest||3 m run||Rest||5 m run||7 m run|
|7||rest||3 m run||rest||3 m run||Rest||5 m run||7 m run|
|8||rest||3 m run||rest||3 m run||Rest||rest||5 k race|
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