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28 Days To 5K: Week 1

by Megan Searfoss

You already exercise at least 30 minutes most days of the week (bravo!). Still, that’s different than training for a 5K. This week, we’ll ease your body into running regularly. You’ll start your workout with a series of dynamic warm-up moves. Then, you’ll do eight walk-run intervals to train your muscles for the 5K distance (which you’ll probably complete on day one!). Finally, you’ll cool down and stretch. I know you’re psyched, but try not to push it too hard. You should be able to sing your favorite commercial jingle during your walk and run without gasping for air. Do this workout three or four times weekly. Feel free to stay active on your off days (cross-train, or take a Pilates or yoga class!), but make sure to save at least one day for total rest.

Running-women
28 Days To 5K: Week 1
14 EXERCISES
Speed_walking
089_jumping_jacks
Toe-heel-walks
Hips-circles-2
Hips-swings-3
High-knee-to-chest-lunge-1
Exercise_running_256x144
Exercise_walking_256x144
Calves-stretch
Quadricep-stretch
Buttocks-stretch
Hamstring-stretch-1
082_hip_flexor_stretch