The Tears to Hope Society is proud to provide an 8-week training program through the Indigenous Sport, Physical Activity & Recreation Council (ISPARC). Whether you are new to 5K training or have a time goal in mind, this program will help get you there.
Week 1
Session 1
(34 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 1 min. Walk 2 min. Do this combination 8 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 2
(20 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 1 min. Walk 2 min. Do this 5 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 3
(28 minutes)
Warm-up: Efficient Walk 5 min.
Run 2 min. Walk 2 min. Do this 6 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Week 2
Session 1
(34 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 2 min. Walk 2 min. Do this 6 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 2
(31 minutes)
Warm-up: Efficient Walk 5 min.
Run 1 min. Walk 2 min. Do this 7 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 3
(30 minutes)
Warm-up: Efficient Walk 5 min.
Run 2 min. Walk 2 min. Do this 5 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Week 3
Session 1
(45 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 1 min. – Walk 2 min.
Run 2 min. – Walk 2 min.
Run 3 min. – Walk 2 min.
Run 3 min. – Walk 2 min.
Run 2 min. – Walk 2 min.
Run 1 min. – Walk 2 min.
Reminder: Keep that run at a nice easy “shuffle” talking pace – very little knee lift, short quick swing of the arms, soft landing on the mid-foot right under the hips – your base of support.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 2
(29 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 1 min. – Walk 2 min.
Run 2 min. – Walk 2 min.
Run 3 min. – Walk 2 min.
Run 2 min. – Walk 2 min.
Run 1 min. – Walk 2 min.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 3
(34 minutes)
Warm-up: Efficient Walk 5 minutes. Dynamic stretches.
Run 2 min. Walk 2 min. Do this 6 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Week 4
Session 1
(31 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 1 min. – Walk 2 min.
Run 2 min. – Walk 2 min.
Run 3 min. – Walk 2 min.
Run 3 min. – Walk 1 min.
Run 2 min. – Walk 1 min.
Run 1 min. – Walk 1 min.
Reminder: Keep that run at a nice easy “shuffle” talking pace – very little knee lift, short quick swing of the arms, soft landing on the mid-foot right under the hips – your base of support.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 2
(30 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 1 min. Walk 1 min. Do this 10 times.
*Notice there’s only 1 minute of walking now!
Cool-down: Efficient Walk 5 min. Static stretches.
Session 3
(31 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 2 min. Walk 1 min. Do this 7 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Week 5
Session 1
(34 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 1 min. Walk 1 min.
Run 2 min. Walk 1 min.
Run 3 min. Walk 1 min.
Run 5 min. Walk 1 min.
Run 3 min. Walk 1 min.
Run 2 min. Walk 1 min.
Run 1 min. Walk 1 min.
Cool-down: Efficient Walk 5 min.
Session 2
(28 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 2 min. Walk 1 min. Do this 6 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 3
(30 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 3 min. Walk 1 min. Do this 5 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Week 6
Session 1
(41 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 1 min. Walk 1 min.
Run 3 min. Walk 1 min.
Run 5 min. Walk 1 min.
Run 8 min. Walk 1 min.
Run 5 min. Walk 1 min.
Run 3 min. Walk 1 min.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 2
(34 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 3 minutes. Walk 1 minute. Do this 6 times.
Cool-down: Efficient Walk 5 min.
Session 3
(35 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 5 min. Walk 1 min. Do this 5 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Week 7
Session 1
(40 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 3 min. Walk 1 min.
Run 5 min. Walk 1 min.
Run 10 min. Walk 1 min.
Run 5 min. Walk 1 min.
Run 3 min.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 2
(35 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 4 min. Walk 1 min. Do this 5 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 3
(40 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 5 min. Walk 1 minute. Do this 5 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Week 8
Session 1
(43 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 5 min. Walk 1 min.
Run 10 min. Walk 1 min.
Run 10 min. Walk 1 min.
Run 5 min.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 2
(34 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 5 min. Walk 1 min. Do this 4 times.
Cool-down: Efficient Walk 5 min. Static stretches.
Session 3
(40-43 minutes)
Warm-up: Efficient Walk 5 min. Dynamic stretches.
Run 5 min. Walk 1 min. Do this 5 times or repeat for 5K distance. OR Run 10 min. Walk 1 minute. Do this 3 times or repeat for 5K distance.
Cool-down: Efficient Walk 5 min. Static stretches.
congratulations
