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    FL-ROC-Mud-Run

    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.

    Week Mon Tue Wed Thu Fri Sat Sun
    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.

    Week Mon Tue Wed Thu Fri Sat Sun
    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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