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Check with a health professional before beginning any exercise program.

WEEK 1 (January 27) Repeat three times this week

Walk 5 minutes to warm-up.

Run comfortably until moderately winded (even if for only a minute or two), then walk until not winded. Repeat this run, walk cycle for 30 minutes.

Walk to recover and cool-down for 5-10 minutes.

Stretch all muscle groups gently, not forced.

WEEK 2 (February 3) Repeat three times this week

Walk 5 minutes to warm-up.

Run 3 minutes; walk 3 minutes. Repeat this run/walk cycle 5 times.

Walk to cool-down. Stretch.

WEEK 3 (February 10) Repeat three times this week

Walk 5 minutes to warm-up.

Run 4 minutes; walk 2 minutes. Repeat this run/walk cycle 5 times.

Walk to cool-down. Stretch.

WEEK 4 (February 17) Repeat three times this week

Walk 5 minutes to warm-up.

Run 6 minutes; walk 1 minute. Repeat this run/walk cycle 4 times.

Walk to cool-down. Stretch.

WEEK 5 (February 24) Repeat three times this week

Walk 5 minutes to warm-up.

For your first workout day, run for 10 minutes, then take a 1 minute walk break. Repeat this two more times. For your second workout day, run for 20 minutes, take a 1 minute walk break, and then run for 10 minutes. For your third workout day, run 30 minutes continuously. Walk to cool down and don’t forget to stretch.

Congratulations! You are now ready for a 5K run. Next week you will “taper” so as to be fresh on race day

WEEK 6 (March 3) Repeat two times this week

Walk 5 minutes to warm-up.

Run 30 continuous minutes your first workout day, 25 minutes the second workout day, and 20 minutes the third workout day. Don’t forget to walk to cool down and stretch.

Take Friday totally off. Get plenty of sleep, especially Thursday and Friday nights. Begin to hydrate by drinking plenty of water all week.

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