Thanksgiving is right around the corner. What better way to get ahead start on your 2021 goals then to lace up your running shoes and train for a 5K?! Training for a 5K is simple, easy and yet rewarding.
Grab a friend, loved one, spouse or your children and get training.
To add some heart to each run, set a positive intention, prayer or favorite scripture you would like to mediate on throughout the run. Since we are in the month of Thanksgiving, it might be a fun idea to end each run thinking of at least three things you are grateful for!
Training Plan
For dynamic stretching ideas click HERE.
For static stretching ideas click HERE.
Day 1
5 minutes dynamic warm-up/gentle walk
5 -10 minute easy jog
Cool down
5 minute walk
5 minute static stretch
Day 2
5 minutes dynamic warm-up/gentle walk
25 minute bike ride or 30 minute cardio based circuit training
Cool down
5 minute walk
5 minute static stretch
Day 3
5 minutes dynamic warm-up/gentle walk
10 minute jogging – it is ok if you stop just keep moving at a brisk pace
Cool down
5 minute walk
5 minute static stretch
Day 4
5 minutes dynamic warm-up/gentle walk
30 minutes of cardio on bike or elliptical.
Cool down
5 minute walk
5 minute static stretch
Day 5
Active Rest
Day 6
5 minutes dynamic warm-up/gentle walk
20 minutes HIIT Running
Circuit:
3 minute jog
1 minute run (faster pace than usual)
1 minute gentle walk
Repeat this 5 times
Cool down
5 minute walk
5 minute static stretch
Day 7
Rest
Day 8
5 minutes dynamic warm-up/gentle walk
20 minute jog (ok to stop and walk – just keep moving)
Cool down
5 minute walk
5 minute static stretch
Day 9
5 minutes dynamic warm-up/gentle walk
35 minutes of either the elliptical, bike or brisk walking
Cool down
5 minute walk
5 minute static stretch
Day 10
5 minutes dynamic warm-up/gentle walk
25 minutes HIIT Running
Circuit:
4 minute jog
1 minute run (faster pace than usual)
1 minute gentle walk
Repeat this 5 times
Cool down
5 minute walk
5 minute static stretch
Day 11
5 minutes dynamic warm-up/gentle walk
30 minutes of walking or light activity
Cool down
5 minute walk
35 minutes of elliptical, bike or brisk walking
5 minute static stretch
Day 12
5 minutes dynamic warm-up/gentle walk
30 minute easy jog
Cool down
5 minute walk
5 minute static stretch
Day 13
5 minutes dynamic warm-up/gentle walk
20 minutes on bike and core work
Cool down
5 minute walk
5 minute static stretch
Day 14
Easy walk 15-35 minutes or just get in your 10,000 steps
Race Day!!! Happy Thanksgiving 🙂
Looking to be a part of a virtual 5K that gives back. Please checkout Food For The Soul‘s first ever Turkey Trot 5K.
To go directly to Food For The Soul’s Turkey Trot registration page or sponsor a runner please click HERE.
About Food For The Soul
Founded in 2009, Food for the Soul began as a response to Matthew 25:35.
The Sawler family was driven to share God’s love to others by providing free nutritious food to families inflicted with food-insecurity.
Over the past decade of passionate service Food for the Soul has provided, the hunger need in North Texas has grown and changed. Nevertheless, their purpose has remained the same: feed the hungry, care for the most vulnerable, and spread God’s love to everyone. Food for the Soul has fulfilled that mission through their Backpack Program, Fuel the Future Program, Operation COVID-19 Program, and other initiatives.
Today, Food for the Soul continues the fight against hunger across North Texas spanning 15 counties.
