Want to GLOW with us but don't exercise on a normal basis? Want to use GLOW as a good motivation to get started on your fitness/health?!
Great! We would love to help you!!
It helps to have a deadline and a reason to start training. So we recommend registering first.
Then, on the days you don't want to be active, you have the internal motivation- you have to be ready by March 4.
We recommend getting a great running playlist. Pick music that makes you feel excited, energized, and happy.
Then get something comfortable to run in- you don't have to go to the LuLuLemon store. All you need is a comfy pair of shorts, tshirt, and tennis shoes.
Here is a safe, 9 week plan to help you get to your goal of the GLOW 5K.
If you start earlier than 9 weeks prior to race day, then you can repeat weeks and take the training slower!
Do the weekly workout 3-4 times a week. Take rest days in between.
Week 1- run 1 min, walk 90 sec (repeat 8 times)
Week 2- run 2 min, walk 1 min (repeat 7 times)
Week 3- run 4 minutes, walk 1 min (repeat 6 times)
Week 4- run 6 minutes, walk 2 min (repeat 4 times)
Week 5- run 9 minutes, walk 2 min (repeat 3 times)
Week 6- run 12 min, walk 1 min (repeat 2 times)
Week 7- run15 minutes, walk 1 min (repeat 1 time)
Week 8- Run 30 minutes
Week 9- Run 30 minutes, rest 2 days before, then come run your GLOW 5K!
Training for a 10k takes more time if you haven't been active. Its great to start with a 5k and then progress.
If you have run 5k's and want a challenge, then join us for our 10k! It runs past Neyland Stadium along the Neyland Greenway, then feeds back into our 5k route.
Make sure to run 3 times a week, 1 run being a longer distance run. It is recommended to add strength training into your schedule on your off days to build strength and endurance.
Week 1- Run 2 miles twice this week, with a long run of 3 miles
Week 2- Run 2.5 miles twice this week, with a long run of 3.5 miles
Week 3- Run 2.5 miles twice this week, with a long run of 4 miles
Week 4- Run 3 miles twice this week, with a long run of 4 miles
Week 5- Run a 3 mile, 2mile, and 4.5 mile run this week
Week 6- Run a 3 mile, 2 mile, and 5 mile run this week
Week 7- Run a 3 mile, 2 mile, and 5.5 mile run this week
Week 8- Repeat Week 7
Week 9- Run a 3 mile, 2 mile, rest 2 days, then run your GLOW 10k!
We LOVE sites such as runnersworld.come and active.com that help, encourage, and spur people on their fitness journeys!