World Media Run - Brochure - (Page 9)

think yOu’Re Ready? Great! Here’s a beginner 5K program crafted by Jeff Galloway and published in Runner’s World, which is certain to win you office cooler bragging rights in just five short weeks. WeeK 1 2 3 4 5 noTeS XT = Cross-training. Whether it’s bicycling, swimming or something else, the idea here is to exercise your heart and lungs but not your legs, which need to adapt to the pounding of the road. M Walk/XT 20 min or off Walk/XT 20 min or off Walk/XT 30 min or off Walk/XT 30 min or off Walk/XT 30 min or off T Run 10 min Run 15 min Run 20 min Run 25 min Run 30 min W Walk/XT 20 min or off Walk/XT 20 min or off Walk/XT 30 min or off Walk/XT 30 min or off Walk/XT 30 min or off T Run 15 min Run 20 min Run 25 min Run 30 min Run 30 min F Walk/XT 20 min or off Walk/XT 20 min or off Walk/XT 30 min or off Walk/XT 30 min or off Walk/XT 30 min or off S Rest Rest Rest Rest Rest S Run 2 miles Run 2.5 miles (on race course if possible) Run 3 miles Run 3.5 miles 5-K race Sponsored by: http://www.wisegroup.com http://www.foliosummit.com/ http://www.nxtbookmedia.com http://www.runnersworld.com

Table of Contents for the Digital Edition of World Media Run - Brochure

World Media Run
What, Where and Why?
Awards
5k in Five Weeks
Plan at a Glance

World Media Run - Brochure

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