BMW DALLAS MARATHON 12.10.17

3 Months to 3 Miles

3 Months to 3 Miles – 5K Training Plan

Training Program Goals:

  • Encourage and promote a healthy lifestyle to individuals and families of all ages by participating in the Oncor Mayor’s Race 5K, a fun, low cost, non-competitive activity.
  • Create an opportunity to enhance family fitness resulting in a healthier community.
  • Create an opportunity to participate in associated activities surrounding the BMW Dallas Marathon weekend such as the Health & Fitness Expo.

This program is designed for families and/or kids age 5 and older, with the following fitness levels in mind:

Basic:

Kids or adults who do not currently exercise should follow this program as a 3 mile training plan.

Intermediate:

Kids and adults who are currently active two to three times per week for at least 20-30 minutes per session can follow the “Intermediate” program.

Advanced:

Kids or adults are those who consistently run, walk or do other vigorous activity three to six times a week, for 25 minutes up to one hour or more, are ready to run or walk the Oncor Mayor’s Race 5K now! Advanced exercisers are encouraged to follow the Basic or Intermediate preparation if they are encouraging a child or non-exercising family member to prepare for the Oncor Mayor’s Race 5K. Children under 5 have the opportunity to participate in a 1 mile event. Parents can push toddlers in a stroller or baby-jogger in the 5k.

Cross Training:

Cross training is encouraged once or twice a week (or more) for all ages. Total exercise time should always include 3-5 minutes of very easy warm up and 3-5 minutes of very easy cool down. For example, if you run or walk on Tuesday and Thursday, and Saturday or Sunday, an alternative activity can be done alternate days, or two days per week. Family bike rides, pick-up soccer games, games of tag in the backyard or any activity that is enjoyed by the whole family is a great way to stay active! Bottom line for success: make exercise fit in your schedule and adjust the days as needed. Stay committed and be creative. If it is pouring outside, turn on your family’s favorite tunes and have a dance off!

Pace:

The easiest way to be sure you’re running or walking at the desired pace is to use a heart rate monitor, but many simply learn over time how their bodies “feel” at certain paces. Use the “talk test” to get started. You may be sweating and breathing may be more rapid, but if you can still talk, you are doing great. If you are unable to talk, you are moving too fast, so slow down! The cardinal rule for the new exerciser, jogger, or someone returning to running, is to be patient. You’re brimming with enthusiasm and looking for tips, but your body needs time to adapt to this new activity. It’s important to build gradually so you can stay injury free. Follow these guidelines:

  • Run, walk or jog more slowly than you think you should the first couple of weeks and insert walk segments if you are starting a running program.
  • Run, walk or jog more often than you think you should, but for shorter time or distance.
  • Make sure the whole family is in proper footwear—it’s the most important investment you can make when exercising.

Understand the benefits of activity the most efficient way – and keep it interesting, fun and varied. Basic exercisers— just make time to put in the time at an easy pace! Intermediate exercisers— longer walks or runs should generally not make up more than 25% of total weekly mileage or exercise time.

Training Schedule

Every fourth week is an easier week! Reduced exercise time allows the body to adapt and prepare for the coming weeks.

 

Prep PhaseMonTuesWedThursFriSatSun
Week 1
BasicOff or XTW/R 10′XT 15′W/R 10′Off or XTOff or W/R 12′Off or W/R 12-15′
IntXTW or R Fdn 15′W or R 15′ or XTW or R Fdn 20′XT 20-30′Off or W or RFdn 20′Off or W or R Fdn 20′
Week 2
BasicOff or XTW/R 12′XT 15′W/R 14′Off or XTW/R 15′Off or W/R 15′ or XT
IntOff or XTW or R Fdn 15-20′W or R 15′ or XTW or R Fdn 20Off or XT 20-30′W or R Fdn 20′Off or W or R Fdn 20′
Week 3
BasicOff or XTW/R 14′XT 15′W/R 16′Off or XTW/R 16-18′Off or W/R 16′ or XT
IntOff or XTW or R Fdn 25-30′W or R 25′ or XTW or R Fdn 25-30′XT 20-30′W or R Fdn 25′Off or W or R Fdn 20′
Week 4 (Recovery)
BasicOffW/R 10-12′Off or XT 15′W/R 12-15′OffW/R 18-20′Off or W/R 16′ or XT
IntOffW or R Fdn 15-20′W or R 20′ or XTW or R Fdn 15-20′OffW or R Fdn 30′Off or W or R Fdn 25′ or XT

Every fourth week is an easier week! Reduced exercise time allows the body to adapt and prepare for the coming weeks.

 

Prep PhaseMonTuesWedThursFriSatSun
Week 5
BasicOff or XTW/R 18′XT 15-20′W/R 16-18′Off or XTW/R 25-30′Off or W/R 15′ or XT
IntXTW or R Fdn 25-30′W or R 25′ or XTW or R Fdn 25-30′XT 20-30′W or R Fdn 25-30′Off or W or R Fdn 20′
Week 6
BasicOff or XTW/R 12′XT 15′W/R 14′Off or XTW/R 15′Off or W/R 15′ or XT
IntOff or XTW or R Fdn 15-20′W or R 15′ or XTW or R Fdn 20′Off or XT 20-30′W or R Fdn 20′Off or W or R Fdn 20′
Week 7
BasicOff or XTW/R 20-25′XT 25′W/R 25′Off or XTW/R 35-40′Off or W/R 25′ or XT
IntXT 20-30′W or R Fdn 30-35′W or R 25′ or XTW or R Fdn 25-30′Off or XT 30′W or R Fdn 35-40′Off or W or R Fdn 25′
Week 4 (Recovery)
BasicOffW/R 20′Off or XT 25′W/R 25′OffW/R 40-45′Off or W/R 20′ or XT
IntOffW or R Fdn 25-30′W or R 20′ or XTW or R Fdn 25-30′OffW or R Fdn 45-50′Off or W or R Fdn 25′ or XT

Every fourth week is an easier week! Reduced exercise time allows the body to adapt and prepare for the coming weeks.

 

Prep PhaseMonTuesWedThursFriSatSun
Week 9
BasicOff or XTW/R 30-35′XT 30′W/R 25-30′Off or XTW/R 45-55′Off or W/R 25′
IntOff or XTW or R Fdn 25-30′W or R 25′ or XTW or R Fdn 30-35′XT 30′W or R Fdn 45-55′Off or W or R Fdn 25′
Week 10
BasicOff or XTW/R 40′XT 30′W/R 35′Off or XTW/R 60′Off or W/R 25′ or XT
IntOff or XTW or R Fdn 35-40′W or R 25′ or XTW or R Fdn 30-40′Off or XT 30′W or R Fdn 60′Off or W or R Fdn 25′
Week 11
BasicOff or XTW/R 35′XT 35′W/R 35′Off or XTW/R 45-60′Off or W/R 20′ or XT
IntOff or XTW or R Fdn 40′W or R 25′ or XTW or R Fdn 35′XT 20-30′W or R Fdn 60′Off or W or R Fdn 20′
Week 12 (Taper)
BasicOffW/R 30′Off or XT 20-30′W/R 20-25′OffCigna Mayor’s Race 5K – Have Fun!Off or watch the MetroPCS Dallas Marathon!
IntOffW or R Fdn 35′W or R 25′ or XTW or R Fdn 25′OffCigna Mayor’s Race 5K – Have Fun!Off or watch the MetroPCS Dallas Marathon!

Workout Key:

 

  • W/R = Walk/Run – Alternate 2 minute walk with 2 minute jog for time duration
  • Fdn = Foundation pace – A steady, comfortable, easy to moderate aerobic pace
  • Lng = Long – Long walk or run done at an easy foundation, or easier by inserting more walking
  • XT = Cross training – example activities include swimming, pool running, elliptical trainer, cycling (indoor or outdoor); stair master, hiking, any court or ball sport
  • ‘ = minutes

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