3 Months to 3 Miles

Training Program Goals:

  • Encourage and promote a healthy lifestyle to individuals and families of all ages by participating in the Cigna Mayors Race 5k & Fun Run, a fun, low cost, non-competitive activity.
  • Create an opportunity to enhance family fitness resulting in a healthier community.
  • Create an opportunity to participate in associated activities surrounding the MetroPCS Dallas Marathon weekend such as the Health & Fitness Expo.

This program is designed for families and/or kids age 5 and older, with the following fitness levels in mind:

Basic: Kids or adults who do not currently exercise should follow this program

Intermediate: Kids and adults who are currently active two to three times per week for at least 20-30 minutes per session can follow the “Intermediate” program.

Advanced: Kids or adults are those who consistently run, walk or jog or do other vigorous activity three to six times a week, for 25 minutes up to one hour or more, are ready to walk or run the Mayors 5k now! Advanced exercisers are encouraged to follow the Basic or Intermediate preparation if they are encouraging a child or non-exercising family member to prepare for the Cigna Mayor’s Race 5k.

Children under 5 have the opportunity to participate in a 1 mile event! Parents can push toddlers in a stroller or baby-jogger in the 5k.

Cross Training:
Cross training is encouraged once or twice a week (or more) for all ages. Total exercise time should always include 3-5 minutes of very easy warm up and 3-5 minutes of very easy cool down. For example, if you walk or jog on Tuesday and Thursday, and Saturday or Sunday, an alternative activity can be done alternate days, or two days per week. Family bike rides, pick up soccer games, games of tag in the backyard or any activity that is enjoyed by the whole family is a great way to stay active! Bottom line for success: make exercise fit in your schedule and adjust the days as needed. Stay committed and be creative. If it is pouring outside, turn on your family’s favorite tunes and have a dance off!

Pace:
The easiest way to be sure you’re jogging or walking at the desired pace is to use a heart rate monitor, but many simply learn over time how their bodies “feel” at certain paces. Use the “talk test” to get started. You may be sweating and breathing may be more rapid, but if you can still talk, you are doing great. If you are unable to talk, you are moving too fast, so slow down!

The cardinal rule for the new exerciser, jogger, or someone returning to running, is to be patient. You’re brimming with enthusiasm and looking for tips, but your body needs time to adapt to this new activity. It’s important to build gradually so you can stay injury free. Follow these guidelines:

  • Run, walk or jog more slowly than you think you should the first couple of weeks and insert walk segments if you are starting a jogging program.
  • Run, walk or jog more often than you think you should, but for shorter time or distance.
  • Make sure the whole family is in proper footwear—it’s the most important investment you can make when exercising.

Understand the benefits of activity the most efficient way – and keep it interesting, fun and varied. Basic exercisers— just make time put in the time at an easy pace! Intermediate exercisers— longer walks or runs should generally not make up more than 25% of total weekly mileage or exercise time.

Weeks 1-4 Training Schedule:
Every fourth week is an easier week! Reduced exercise time allows the body to adapt and prepare for the coming weeks.

Prep
Phase		 Mon Tues Wed Thurs Fri
 Sat Sun
Week 1 – Sept 16
Basic Off or XT W/R 10’ XT 15’ W/R 10’ Off or XT Off or W/R 12’ Off or W/R 12-15’
Int XT W or R Fdn 15’ W or R 15’ or XT W or R Fdn 20’ XT 20-30’ Off or W or RFdn 20’ Off or W or R Fdn 20’
Week 2 – Sept 23
Basic Off or XT W/R 12’ XT 15’ W/R 14’
’		 Off or XT W/R 15’ Off or W/R 15’
or XT
Int Off or XT W or R Fdn 15-20’ W or R 15’ or XT W or R Fdn 20 Off or XT 20-30’ W or R Fdn 20’ Off or W or R Fdn 20’
Week 3 – Sept 30
Basic Off or XT W/R 14’ XT 15’ W/R 16’ Off or XT W/R 16-18’ Off or W/R 16’ or XT
Int Off or XT W or R Fdn 25-30’ W or R 25’ or XT W or R Fdn 25-30’ XT 20-30’ W or R Fdn 25’ Off or W or R Fdn 20’
Week 4 – Oct 7
Recovery
Basic		 Off W/R 10-12’ Off or
XT 15’		 W/R 12-15’ Off W/R 18-20’ Off or W/R 16’ or XT
Int Off W or R Fdn 15-20’ W or R 20’ or XT W or R Fdn 15-20’ Off W or R Fdn 30’ Off or W or R Fdn 25’ or XT

Workout Key:

  • W/R= Walk/Run – Alternate 2 minute walk with 2 minute jog for time duration
  • Fdn=Foundation pace – A steady, comfortable, easy to moderate aerobic pace
  • Lng=Long – Long walk or run done at an easy foundation, or easier by inserting more walking.
  • XT=Cross training – choice of activities: examples are swimming, pool running, elliptical trainer, cycling (indoor or outdoor); stair master, hiking, any court or ball sport.
  • ‘ = minutes
Weeks 5-8 Training Schedule:
Every fourth week is an easier week! Reduced exercise time allows the body to adapt and prepare for the coming weeks.
Conditioning Phase
 Mon Tues Wed Thurs Fri
 Sat Sun
Week 5 – Oct 14
Basic Off or XT W/R 18’ XT 15-20’ W/R 16-18’ Off or XT W/R 25-30’ Off or W/R 15’ or XT
Int XT W or R Fdn 25-30’ W or R 25’ or XT W or R Fdn 25-30’ XT 20-30’ W or R Fdn 25-30’ Off or W or R Fdn 20’
Week 6 – Oct 21
Basic Off or XT W/R 12’ XT 15’ W/R 14’
’		 Off or XT W/R 15’ Off or W/R 15’
or XT
Int Off or XT W or R Fdn 15-20’ W or R 15’ or XT W or R Fdn 20 Off or XT 20-30’ W or R Fdn 20’ Off or W or R Fdn 20’
Week 7 – Oct 28
Basic Off or XT W/R 20-25’ XT 25’ W/R 25’ Off or XT W/R 35-40’ Off or W/R 25’ or XT
Int XT 20-30′ W or R Fdn 30-35’ W or R 25’ or XT W or R Fdn 25-30’ Off or XT 30’ W or R Fdn 35-40’ Off or W or R Fdn 25’
Week 8 – Nov 4 (recovery)
Recovery
Basic		 Off W/R 20’ Off or
XT 25’		 W/R 25’ Off W/R 40-45’ Off or W/R 20’ or XT
Int Off W or R Fdn 25-35’ W or R 20’ or XT W or R Fdn 25-35’ Off W or R Fdn 45-50’ Off or W or R Fdn 25’ or XT
Workout Key
W/R = Walk/Run Alternate 2 minute walks with 2 minute jogs for time duration.
Fdn = Foundation Steady, comfortable, easy to moderate aerobic “talking” pace.
Lng = Long Run at or easier than foundation aerobic runs.
‘ = minutes
XT = Cross training Foundation or easy effort in choice of: pool running, elliptical training, bicycling (indoor or outdoor) or choice.

 

Weeks 9-12 Training Schedule
Every fourth week is an easier week! Reduced exercise time allows the body to adapt and prepare for the coming weeks.
Final Prep Phase
 Mon Tues Wed Thurs Fri
 Sat Sun
Week 9 – Nov 11
Basic Off or XT W/R 30-35’ XT 30’ W/R 25-30’ Off or XT W/R 45-55’ Off or W/R 25’
Int Off or XT W or R Fdn 25-30’ W or R 25’ or XT W or R Fdn 30-35’ XT 30’ W or R Fdn 45-55’ Off or W or R Fdn 25’
Week 10 – Nov 18
Basic Off or XT W/R 40’ XT 30’ W/R 35’
’		 Off or XT W/R 60’ Off or W/R 25’
or XT
Int Off or XT W or R Fdn 35-45’ W or R 25’ or XT W or R Fdn 30-40′ Off or XT 30’ W or R Fdn 60’ Off or W or R Fdn 25’
Week 11 – Nov 25
Basic Off or XT W/R 35’ XT 35’ W/R 35’ Off or XT W/R 45-60’ Off or W/R 20’ or XT
Int Offor XT W or R Fdn 40’ W or R 25’ or XT W or R Fdn 35’ XT 20-30’ W or R Fdn 60’ Off or W or R Fdn 20’
Week 12- Dec 2 (taper)
Recovery
Basic		 Off W/R 30’ Off or
XT 20-30’		 W/R 20-25’ Off Cigna Mayor’s Race 5k – Have Fun! Off or watch the MetroPCS Dallas Marathon!
Int Off W or R Fdn 35’ W or R or XT 25′ W or R Fdn 25’ Off Cigna Mayor’s Race 5k – Have Fun! Off or watch the MetroPCS Dallas Marathon!

Workout Key

W/R = Walk/Run Alternate 2 minute walks with 2 minute jogs for time duration.

Fdn = Foundation Steady, comfortable, easy to moderate aerobic “talking” pace.

Lng = Long Run at or easier than foundation aerobic runs.

‘ = minutes

XT = Cross training Foundation or easy effort in choice of: pool running, elliptical training, bicycling (indoor or outdoor) or choice.