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6-week Guide To Your 5k

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It's not too late to train for the Kaiser Permanente Women's Fitness Festival 5k on Sunday, June 7. Six weeks actually is a great time frame to focus in on your goal. No matter if you are attempting your first 5k, walking or running or trying to hit a specific goal time, you have time to reach your goals. Download one of our 6-week schedules below based off of your current fitness activity and check out some of our quick tips below to be sure you show up race ready and injury free.

Week 1
Monday: Walk briskly for 0.5 mile. Run (or fast walking) for 2 minutes followed by 2 minutes of walking at a brisk pace for 1 mile and then cool down with an easy walk of 0.5. Total: 2 miles
Tuesday: Walk 1.5-2 miles.
Wednesday: Off
Thursday: Repeat Monday
Friday: Off
Saturday: Walk 1.5 - 2 miles, including 10 run (or fast walking/walk intervals (run 30 seconds, walk 1 minute) in the last mile.
Sunday: Off

Week 2
Monday: Walk 1.5 miles easy. Run (or fast walk) 5 minutes, walk 5 minutes; do 3 times. Walk easy 0.5 to cooldown.
Tuesday: Walk 2-3 miles easy.
Wednesday: Off
Thursday: Repeat Week 1 Monday.
Friday: Off
Saturday: Repeat Week 2 Monday.
Sunday: Off

Week 3
Monday: Walk 1 mile easy. Run (or fast walk) 10 minutes, walk 5-7 minutes, run 10 minutes, walk 5-7 minutes.
Tuesday: Walk 2 - 3 miles.
Wednesday: Off
Thursday: Repeat Week 3 Tuesday.
Friday: Off
Saturday: Walk 1.5 miles. Run (or fast walk) 10 minutes, walk 5 minutes, run (or fast walk) 5 minutes, walk 5 minutes, run (or fast walk) 10 minutes, walk 5-10 minutes.
Sunday: Off

Week 4
Monday: Walk 1 mile. Run (or fast walk) 3 minutes, walk 2 minutes; do a total of 10 times. Walk 5 minutes.
Tuesday: Walk 2 - 3 miles.
Wednesday: Off
Thursday: Walk 2 - 3 miles.
Friday: Off
Saturday: Walk 1 mile. Run (or fast walk) 10 minutes, walk 5 minutes; do that 15-minute sequence 3 times.
Sunday: Off

Week 5
Monday: Walk 1 mile. Run (or fast walk) 3 minutes, walk 2 minutes; do that 5-minute sequence a total of 10 times. Walk 5 minutes.
Tuesday: Walk 2 - 3 miles.
Wednesday: Off
Thursday: Walk 2 - 3 miles.
Friday: Off
Saturday: Walk 1 mile. Run (or fast walk) 15 minutes, walk 5 minutes; do that 20-minute sequence 3 times.
Sunday: Off

Week 6
Monday: Walk 1 mile. Run (or fast walk) 3 minutes, walk 2 minutes; do that 5-minute sequence a total of 10 times. Walk 5 minutes.
Tuesday: Walk 2 - 3 miles.
Wednesday: Off
Thursday: Walk 2 - 3 miles.
Friday: Off
Saturday: Walk 1 mile. Run (or fast walk) 20 minutes, walk 5 minutes; do that 25-minute sequence 3 times.
Sunday: Off

QUICK TIPS
Make An Appointment 
Our lives are crazy busy and we tend to keep a calendar for everything except for ourselves. Plan your workouts and put them in your calendar - MAKE AN APPOINTMENT with yourself to train.

Move Efficiently
Fleet Feet Sports Sacramento hosts a variety of free clinics that can help you move efficiently. Check out our Mobility Clinics where you will learn how to loosen your muscles which will allow you to move more freely. In addition, you will walk away with a better understanding of some of the most common mistakes we make as a part of warming up and cooling down from workouts. Do you know how to walk or run? Of course you do, but do you know how to do it in a way that helps reduce the chance of injury? There are some keys elements to moving with less stress on the body and our Good Form Running clinics can help you take your best first step towards fitness. Visit www.fleetfeetsacramento.com/resources/seminars for details.

Train With Us
After you wrap up following this schedule and enjoy the Kaiser Permanente Women's Fitness Festival and all of its amazing amenities, be sure to visit www.TrainWithUs.com to find your next training program. Fleet Feet Sports Sacramento trains over 2,500 athletes per year from beginning walkers to advanced marathoners and trail runners to triathletes and boot campers.