JENNI’S 6 WEEK
TRAINING TO RUN
SHAMROCK 5K
Schedule is for 3 Days a Week
of Running
DAY
1. Walk/run 1/4 mile
2. Walk/run 1/2 mile
3. Cover 1/2 mile less walking more
running
4. Run 1/2 mile with intervals. 3 x 30
seconds “pick-ups”
5. 1 mile walk/jog
6. Timed mile: need a baseline to
7. Steady 1 mile and half-mile interval
within that mile
8. 1 mile easy run. Time a half-mile interval
within that mile
9. Long, easy run of 2 miles
10. Timed ladder workout 4 minute pickup/
4 minutes easy; 3 minute pick-up/3
minute easy - it’s 20 minutes of running
so most will cover 2 miles. Count 2
miles for all the kids toward their minimarathon
26.2
11. 1.5 miles
12. Long run of 2.5 miles
13. One mile really easy. Minute/Minutes
- 1 minute pick-up followed by 1 minute
easy. 6 x minute/minute. Should cover
about 2 miles total for the day
14. Another 2.5 miles - half mile warm up.
One mile timed. One mile very easy. The
timed mile is just to get them aware of
mile of Day 6
15. 2 miles super easy for recovery from
Day 14
16. 2 miles that includes coaches whistle
intervals. Stop and start on the whistle.
Try vary intervals. Most will complete the
mile in less than 11 minutes
17. 1 mile that includes 10 x 100 yard
strider. Jog back after each
18. Shamrock 5K Run. You are ready!
GETTING READY FOR THE RUN
Varsity Sports free group training begins
Monday, February 3, 2020 at 5:30 pm.
For details, check the calendar at
varsityrunning.com
2020 | Wearin’ of the Green 29
NEVER RAN A 5K
BEFORE? NO PROBLEM!
Follow Jenni’s 6-week
training schedule to
help reduce your body’s
stress and fatigue while
improving your enjoyment
of physical activity.
/varsityrunning.com