My Complete Training Schedule!

Yesterday my coach Natalie sent me the entirety of my training schedule between now and the 5k on April 9th! I'm surprisingly psyched to get on the treadmill and see how far/how fast I can go! So I'm finishing out this week with a few more gym circuit/conditioning days (today and Sunday), and then next week I begin this (the weeks run Mon-Sun):

Week 1 (3/7-3/13): Intro to the Treadmill

• 3 Days of Running


• 1. 1 mile


• 2. 1.5 miles


• 3. 1.5 miles


• 1 Day of Conditioning (same as in my previous post)


• 1 Day of Yoga

Notes from Natalie: "For Week 1, don’t worry about running continuously on the treadmill. Start at a fast-paced walk (0.5 incline and 3.5-4.0 speed) and then practice running at 5.0 for 15-30 seconds at a time and then go back to fast walking until you make it to 1 mile (or 1.5 miles as the case may be)."

Week 2 (3/14-3/20)

• Goal: Longer stretches of running


• 3 Days of Running


• 1. 1.5 miles


• 2. 2 miles


• 3. 2 miles


• 1 Day of Conditioning (same as in my previous post)


• 1 Day of Yoga

Notes from Natalie: "For Week 2, try to work on running for longer stretches on the treadmill. Start at a light jog rather than a walk this time (4.5 speed w/ 0.5 incline) and then practice running at a harder pace (5.0-5.5) for 1 – 1.5 minutes at a stretch. Then, reduce speed to 4.5 if you can or 3.5 if you need to. But try to keep a 1:1 ratio this week (1 minute running to 1 minute jogging/walking). You can do it!"

Week 3 (3/21-3/27)

• Goal: Keep increasing your stretches of running


• 3 Days of Running


• 1. 2 miles


• 2. 2.5 miles


• 3. 2.5 miles


• 1 Day of Conditioning (same as in my previous post)


• 1 Day of Yoga

Notes from Natalie: "Weeks 3 and 4 will be the toughest, but it will be worth it when you cross that finish line! This week aim for no walking at all. When you have to reduce your speed, try to do a light jog at 4.5. Also, try to increase your ratio to 3:1. 1.5 minutes running (at 5.5) and then 30 seconds jogging."

Week 4 (3/28-4/3)

• Goal: Make it through this week


• 3 Days of Running


• 1. 2.5 miles


• 2. 3.0 miles


• 3. 3.1 miles


• 1 Day of Conditioning (same as in my previous post)


• 1 Day of Yoga

Notes from Natalie: "Week 4 will be hard, but if you can power through this, you will kick some butt next week at the race! No walking at all this week, and try to do a continuous 1 – 1.5 miles of running (at 5.5) before slowing down, and then try a 2:1 ratio of running to jogging. You should be feeling pretty accomplished by the end of this week."

Week 5 (4/4-4/9)

• Goal: Celebrate at the end of the week!!


• 3 Days of Running


• 1. 3.0 miles--No Walking Allowed!


• 2. 3.2 miles--No Walking Allowed!


• 3. RACE DAY!!!

Notes from Natalie: "Take 1 day this week in between your 2nd run and the race to really stretch out. No doing other cardio or strength training activities this week. Stretch and run – that is it!!! And be so proud of yourself when you cross that finish line – you’ve earned it!!!"