Campus On The Run Training for Everyone
By: Laura Felicetti, PhD
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Are you ready for Campus on the Run? What's Campus on the Run, you ask. It's a 3.1 mile walk/run through WSU's campus. Why would you want to do it? Because it's a great way to meet people who are living active and healthy lives and the proceeds benefit the Palouse Discovery Science Center. Now, ask yourself, are you ready for Campus on the Run.
If your answer is YES! That's great! If your answer is, I'm not fit enough to do a 5K fun run, THINK AGAIN … you CAN be.
No matter if you're walking the 3.1 mile course or running it for your all time personal best, several weeks to months before this type of event, training should start. Yep, that's right, training. Because no matter what the event, training will reduce your risk of injury and general muscle soreness, as well as increase your physical fitness and wellbeing. So let's get started!
Below is a 10-week training program recommended by the MayoClinic for persons who can jog a mile in 10-12 minutes.
10-week training schedule
|
Week |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
|
1 |
Rest or jog/run |
1-mile run |
1-mile jog/run |
1-mile run |
Rest |
1-mile run |
60-min walk |
|
2 |
Rest or jog/run |
1.25-mile run |
1.25-mile jog/run |
1.25-mile run |
Rest |
1.25-mile run |
60-min walk |
|
3 |
Rest or jog/run |
1.5-mile run |
1.5-mile jog/run |
1.5-mile run |
Rest |
1.5-mile run |
60-min walk |
|
4 |
Rest or jog/run |
1.5-mile run |
Rest or jog/run |
1.5-mile run |
Rest |
1.5-mile run |
60-min walk |
|
5 |
Rest or jog/run |
1.75-mile run |
Rest or jog/run |
1.75-mile run |
Rest |
1.75-mile run |
60-min walk |
|
6 |
Rest or jog/run |
2-mile run |
Rest or jog/run |
2-mile run |
Rest |
2-mile run |
60-min walk |
|
7 |
Rest or jog/run |
2.25-mile run |
Rest or jog/run |
2.25-mile run |
Rest |
2.25-mile run |
60-min walk |
|
8 |
Rest or jog/run |
2.5-mile run |
Rest or jog/run |
2.5-mile run |
Rest |
2.5-mile run |
60-min walk |
|
9 |
Rest or jog/run |
2.75-mile run |
Rest or jog/run |
2.75-mile run |
Rest |
2.75-mile run |
60-min walk |
|
10 |
Rest or jog/run |
3-mile run |
Rest or jog/run |
2-mile run |
Rest or jog/run |
Rest |
5K race |
See 5K Training Programs on about.com for more training plans of all levels. I hope to see you out there!