Born to Run – NOLA 2019 5K Race Plan
Congratulations on signing up for the Woman’s New Life Center Born to Run 5K! At Therapydia Physical Therapy and Wellness, we would like to help you prepare for this challenge! If you are new to running and are ready to run or walk your first 5K, here is a plan to get you to the FINISH LINE! Each week consists of 3 run/walk sessions. Please do them on nonconsecutive days and feel free to add other forms of exercise you enjoy on the days you are not running. Please contact us at Therapydia with any questions you may have!
11 Weeks Away (January 28th)
10 Weeks Away (February 4th)
9 Weeks Away (February 11th)
8 Weeks Away (February 18th)
7 Weeks Away (February 25th)
6 Weeks Away (March 4th)
5 Weeks Away (March 11th)
4 Weeks Away (March 18th)
3 Weeks Away (March 25th)
2 Weeks Away (April 1st)
Race Week (April 8th)
11 Weeks Away (January 28th)
Day 1: Walk for 35 minutes
Day 2: Walk for 45 minutes
Day 3: Walk for 35 minutes
For those participants that are training to walk the 5k, walk for at least 1 mile (or for at least 20 minutes), 3 times per week on nonconsecutive days.
10 Weeks Away (February 4th)
Day 1:
Warm up with 10 minutes of walking.
Then Run for 1 minute followed by 3 minutes of walking.
Repeat this Run/Walk cycle for 5 total cycles.
Cool down with 5 minutes of walking.
Total workout time: 35 minutes
Day 2:
Warm up with 10 minutes of walking.
Then Run for 1 minute, followed by 3 minutes of walking.
Repeat this Run/Walk cycle for 6 total cycles.
Cool down with 6 minutes of walking.
Total workout time: 40 minutes
Day 3:
Warm up with 10 minutes of walking.
Run for 1 minute followed by 3 minutes of walking.
Repeat this Run/Walk cycle for 7 total cycles.
Cool down with 7 minutes of walking.
Total workout time: 45 minutes.
For those participants that are training to walk the 5k, walk for at least 1 mile (or for at least 20 minutes), 3 times this week on nonconsecutive days.
9 Weeks Away (February 11th)
Day 1:
Warm up with 10 minutes of walking.
Run for 2 minutes followed by 2 minutes of walking.
Repeat this Run/Walk cycle for 5 total cycles.
Cool down with 5 minutes of walking.
Total workout time: 35 minutes
Day 2:
Warm up with 10 minutes of walking.
Then Run for 2 minutes, followed by 2 minutes of walking.
Repeat this Run/Walk cycle for 6 total cycles.
Cool down with 6 minutes of walking.
Total workout time: 40 minutes
Day 3:
Warm up with 10 minutes of walking.
Run for 2 minutes followed by 2 minutes of walking.
Repeat this Run/Walk cycle for 7 total cycles.
Cool down with 7 minutes of walking.
Total workout time: 45 minutes
For those participants that are training to walk the 5k, walk for at least 1.25 miles (or for at least 25 minutes), 3 times this week on nonconsecutive days.
8 Weeks Away (February 18th)
Day 1:
Warm up with 10 minutes of walking.
Run for 3 minutes followed by 1 minute of walking.
Repeat this Run/Walk cycle for 5 total cycles.
Cool down with 5 minutes of walking.
Total workout time: 35 minutes
Day 2:
Warm up with 10 minutes of walking.
Then Run for 3 minutes, followed by 1 minute of walking.
Repeat this Run/Walk cycle for 6 total cycles.
Cool down with 6 minutes of walking.
Total workout time: 40 minutes
Day 3:
Warm up with 10 minutes of walking.
Run for 3 minutes followed by 1 minute of walking.
Repeat this Run/Walk cycle for 7 total cycles.
Cool down with 7 minutes of walking.
Total workout time: 45 minutes
For those participants that are training to walk the 5k, walk for at least 1.5 miles (or for at least 30 minutes), 3 times this week on nonconsecutive days.
7 Weeks Away (February 25th)
Day 1:
Warm up with 10 minutes of walking.
Run for 4 minutes followed by 1 minute of walking.
Repeat this Run/Walk cycle for 5 total cycles.
Cool down with 5 minutes of walking.
Total workout time: 40 minutes
Day 2:
Warm up with 10 minutes of walking.
Then Run for 4 minutes, followed by 1 minute of walking.
Repeat this Run/Walk cycle for 6 total cycles.
Cool down with 5 minutes of walking.
Total workout time: 45 minutes
Day 3:
Warm up with 10 minutes of walking.
Run for 4 minutes followed by 1 minute of walking.
Repeat this Run/Walk cycle for 7 total cycles.
Cool down with 5 minutes of walking.
Total workout time: 50 minutes
For those participants that are training to walk the 5k, walk for at least 1.75 miles (or for at least 35 minutes), 3 times this week on nonconsecutive days.
6 Weeks Away (March 4th)
Day 1:
Warm up with 10 minutes of walking.
Run for 5 minutes followed by 1 minute of walking.
Repeat this Run/Walk cycle for 4 total cycles.
Cool down with 6 minutes of walking.
Total workout time: 40 minutes
Day 2:
Warm up with 10 minutes of walking.
Then Run for 5 minutes, followed by 1 minute of walking.
Repeat this Run/Walk cycle for 5 total cycles.
Cool down with 5 minutes of walking.
Total workout time: 45 minutes
Day 3:
Warm up with 10 minutes of walking.
Run for 5 minutes followed by 1 minute of walking.
Repeat this Run/Walk cycle for 6 total cycles.
Cool down with 4 minutes of walking.
Total workout time: 50 minutes
For those participants that are training to walk the 5k, walk for at least 2 miles (or for at least 40 minutes), 3 times this week on nonconsecutive days.
5 Weeks Away (March 11th)
Day 1:
Warm up with 10 minutes of walking.
Run for 6 minutes followed by 1 minute of walking.
Repeat this Run/Walk cycle for 5 total cycles.
Cool down with 5 minutes of walking.
Total workout time: 50 minutes
Day 2:
Warm up with 10 minutes of walking.
Then Run for 6 minutes, followed by 1 minute of walking.
Repeat this Run/Walk cycle for 6 total cycles.
Cool down with 3 minutes of walking.
Total workout time: 55 minutes
Day 3:
Warm up with 10 minutes of walking.
Run for 6 minutes followed by 1 minute of walking.
Repeat this Run/Walk cycle for 7 total cycles.
Cool down with 1 minute of walking.
Total workout time: 60 minutes
For those participants that are training to walk the 5k, walk for at least 2.25 miles (or for at least 45 minutes), 3 times this week on nonconsecutive days.
4 Weeks Away (March 18th)
Day 1:
Warm up with 10 minutes of walking.
Run for 7 minutes followed by 1 minute of walking.
Repeat this Run/Walk cycle for 5 total cycles.
Cool down with 5 minutes of walking.
Total workout time: 55 minutes
Day 2:
Warm up with 10 minutes of walking.
Then Run for 7 minutes, followed by 1 minute of walking.
Repeat this Run/Walk cycle for 6 total cycles.
Cool down with 7 minutes of walking.
Total workout time: 65 minutes
Day 3:
Warm up with 10 minutes of walking.
Run for 7 minutes followed by 1 minute of walking.
Repeat this Run/Walk cycle for 7 total cycles.
Cool down with 4 minute of walking.
Total workout time: 70 minutes
For those participants that are training to walk the 5k, walk for at least 2.5 miles (or for at least 50 minutes), 3 times this week on nonconsecutive days.
3 Weeks Away (March 25th)
Day 1:
Warm up with 5 minutes of walking.
Run for 9 minutes followed by 1 minute of walking.
Repeat this Run/Walk cycle for 5 total cycles.
Cool down with 5 minutes of walking.
Total workout time: 60 minutes
Day 2:
Warm up with 10 minutes of walking.
Then Run for 8 minutes, followed by 1 minute of walking.
Repeat this Run/Walk cycle for 5 total cycles***.
Cool down with 5 minutes of walking.
Total workout time: 60 minutes
***Run Cycles 1, 3, and 5 at a conversational pace (60% effort). Run Cycles 2 and 4 at a higher pace/intensity (75% effort).
Day 3:
Warm up with 5 minutes of walking.
Run for 9 minutes followed by 1 minute of walking.
Repeat this Run/Walk cycle for 5 total cycles.
Cool down with 5 minute of walking.
Total workout time: 60 minutes
For those participants that are training to walk the 5k, walk for at least 2.75 miles (or for at least 55 minutes), 3 times this week on nonconsecutive days.
2 Weeks Away (April 1st)
Day 1:
Warm up with 10 minutes of walking.
Run for 10 minutes followed by 1 minute of walking.
Repeat this Run/Walk cycle for 3 total cycles***.
Cool down with 7 minutes of walking.
Total workout time: 50 minutes
***Run Cycles 1 and 2 at a conversational pace (60% effort). Run Cycle 3 at 80% anticipated race pace.
Day 2:
Warm up with 10 minutes of walking.
Then Run for 9 minutes, followed by 1 minute of walking.
Repeat this Run/Walk cycle for 5 total cycles***.
Cool down with 5 minutes of walking.
Total workout time: 55 minutes
***Run Cycles 1, 3 and 5 at a conversational pace (60% effort). Run Cycles 2 and 4 15 seconds faster per mile.
Day 3:
Warm up with 10 minutes of walking.
Run for 15 minutes followed by 1 minute of walking.
Repeat this Run/Walk cycle for 2 total cycles.
Run the second 15 minute cycle at least 15 seconds faster than the first.
Cool down with 8 minute of walking.
Total workout time: 50 minutes
For those participants that are training to walk the 5k, walk for at least 3 miles (or for at least 60 minutes), 3 times this week on nonconsecutive days.
Race Week (April 8th)
Day 1:
Warm up with 10 minutes of walking.
Run for 20 consecutive minutes
Cool down with 10 minutes of walking.
Total workout time: 40 minutes
Day 2 (WED or THURS):
Warm up with 10 minutes of walking.
Then Run for 8 minutes***
Then Run for 2 minutes at 80% anticipated race pace.
Repeat this Run 8/Run 2 min cycle for 3 total cycles.
Cool down with 10 minutes of walking.
Total workout time: 50 minutes
FRIDAY (Optional Workout):
Brisk 30 minute walk
For those participants that are training to walk the 5k, walk for at least 3 miles (or for at least 60 minutes), 2 times this week on nonconsecutive days. Third workout is the 5K Race on Saturday.
SATURDAY APRIL 13th: RACE DAY!
THIS WEEK: Take good care of yourself as you prepare for this weekend’s race. Get adequate sleep at night, stay hydrated and stick to a solid nutritional plan. Enjoy race day! Know that you have put in the hard work and race day is your chance to reap all the benefits of your training. See you there!
FAQs
Why should I run? Isn’t it bad for my knees?
A recent article from the Journal of Orthopedic and Sports Physical Therapy (JOSPT) found that recreational runners have less risk of developing hip and knee osteoarthritis compared to people who live a sedentary lifestyle. Running can benefit you in many ways including assisting with weight loss, boosting your immune system, and lowering your cholesterol. It can also help to combat depression, reduce stress levels and improve overall mood!
Why does the plan have a warm up and cool down for each session?
Warming up with walking (brisk pace, “fitness walking”) prior to running helps in multiple ways. First, it assists with increasing blood circulation, allowing blood flow to working muscles at a proper pace (not too rapidly which may increase stress to other organs). A proper warm up also helps get a runner focused on the workout ahead and preparing for the task of training. Cool downs at the end of the session are important to allow your body to initiate the recovery process by slowly lowering your heart rate. So please stick to the warm up and cool down periods of walking listed in your training sessions. Your body will thank you!
Why type of running shoes should I wear?
When trying on running shoes and selecting a new pair, pick the ones that are the most comfortable. Here are some other tips when picking out running shoes:
- • Wear your preferred socks and if possible, try on new shoes towards the end of the day.
- • Remove the inner of the shoe and make sure your foot fits inside it.
- • Feel around the inside of the shoe for “hot spots” or areas that may be abrasive.
- • Fully lace up both shoes without pulling the laces too tight. Your toes should have adequate room in the toe box in both vertical and horizontal directions.
- • Fit shoes to the longest toe of the longest foot.
- • Your heels should be snug in the heel counter with no vertical movement when you walk/run.
- • Try on multiple shoes and select the most comfortable pair.
- • Go on a test run!
What pace should I be running while on this program?
Keep your running intensity at “conversational pace”. This is the fastest you can run while still being able to talk (you should be able to say your ABCs without hyperventilating). This pace is approximately 60% of what your maximal effort would be. Keep this intensity during your running segments. For the walking segments, your pace should be brisk, not a stroll! Happy training!
Jessica Hernandez, PT, DPT, MTC, CSCS is a Doctor of Physical Therapy and a Certified Strength and Conditioning Coach working at Therapydia NOLA in Metairie, LA. She competes regularly in triathlons and is a 4x Ironman 70.3 finisher. Read Jessica’s complete bio here.
