The Garden Church 5K

Join us for a 5K. This is just a low-key, free event to encourage us to get moving for spring. Don’t think you can run a 5k? Just walk it. Whatever challenges you is fine with us!

Refreshements will follow.

We encourage everyone to follow a 6-8 Week Training Plan (and feel free to modify it according to your current level of fitness). Below is a sample 6 Week Training Plan.

The date for the 5K is June 15. If you want to train for six weeks, begin May 4. If you want to train for eight weeks, begin April 20.

Suggested Training Plan:

Week 1

Day 1: Run 5 minutes, walk 1 minute. Repeat 3 times.
Day 2: Rest or cross-train.
Day 3: Run 6 minutes, walk 1 minute. Repeat 3 times.
Day 4: Rest.
Day 5: Run 7 minutes, walk 1 minute. Repeat 3 times.
Day 6: Rest or cross-train.
Day 7: Rest.

Week 2

Day 1: Run 7 minutes, walk 1 minute. Repeat 3 times.
Day 2: Rest or cross-train.
Day 3: Run 8 minutes, walk 1 minute. Then, run hard for 1 minute, walk for 2 minutes; repeat 3 times. Finish with a 7-minute run and a 1-minute walk.
Day 4: Rest.
Day 5: Run 9 minutes, walk 1 minute. Repeat 3 times.
Day 6: Rest or cross-train.
Day 7: Rest.

Week 3

Day 1: Run 10 minutes, walk 1 minute. Repeat 2 times.
Day 2: Cross-train.
Day 3: Run 12 minutes, walk 1 minute. Then run hard for 1 minute, walk for 2 minutes; repeat 4 times.
Day 4: Rest.
Day 5: Run 13 minutes, walk 1 minute. Repeat 2 times.
Day 6: Rest or cross-train.
Day 7: Rest.

Week 4

Day 1: Run 15 minutes, walk 1 minute. Repeat 2 times.
Day 2: Cross-train.
Day 3: Run 17 minutes, walk 1 minute. Then add two intervals where you run hard for 1 minute, walk for 2 minutes.
Day 4: Rest.
Day 5: Run 19 minutes, walk 1 minute, run 7 minutes.
Day 6: Rest or cross-train.
Day 7: Rest.

Week 5

Day 1: Run 20 minutes, walk 1 minute, run 6 minutes.
Day 2: Cross-train.
Day 3: Run 15 minutes, walk 1 minute. Then run hard for 1 minute, walk for 2 minutes. Repeat 3 times.
Day 4: Rest.
Day 5: Run 26 minutes.
Day 6: Rest or cross-train.
Day 7: Rest.

Week 6

Day 1: Run 20 minutes, walk 1 minute. Then run hard for 1 minute, walk for 2 minutes. Repeat 2 times.
Day 2: Rest or cross-train.
Day 3: Run 30 minutes.
Day 4: Rest.
Day 5: Run 20 minutes.
Day 6: Rest.
Day 7: Race day!

Host or Publisher The Garden Church