This is designed for the new or untrained athlete looking to finish a 5k safely and happily.
Your choice of mode: hike,, row, aerobics class, yoga, stair climb, elliptical, bike etc. Anything except sport. Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort, and minimiz. weeight bearing exercsie.
Run/ Walk- set your watch timer for 1 minute intervals. Walk for 2 minutes at a steady pace. Then run relaxed and comfortable for 1 min. Repeat this pattern for the time specified.
Steady walk at low HR zone. Easy pace.
Group run. Pace yourself and stay relaxed with slow deep breaths. Walk when needed. Finish with run form drills
3x15yds each with walk back recovery: high knees, high heels, skipping.
walk 5 min to warm up. complete 10 sets of( 2 min. relaxed run/ 1 min walk). Do this workout of a soft surfac if possible.