AlertFor the health of our community and patients, we are providing COVID-19 testing at no cost for those exhibiting symptoms of the virus or for those who have been exposed to someone with COVID-19. For more information and to schedule a test, please visit www.myprevea.com to schedule a lab test.

Prevea Health

5K Training Program

 
spacer


The Prevea Training Program is designed for beginner runners, so you don't need to have any running experience to use it. It provides a daily walk/run distance and helps you gradually build to running a 5K.

Week 1

Day 1    Run 5 minutes, walk 1 minute – repeat 3 times
Day 2    Rest
Day 3    Run 6 minutes, walk 1 minute – repeat 3 times
Day 4    Rest
Day 5    Run 7 minutes, walk 1 minute – repeat 3 times
Day 6    Rest
Day 7    Rest

 

Week 2

Day 1    Run 7 minutes, walk 1 minute – repeat 3 times
Day 2    Rest or cross-train
Day 3    Run 8 minutes, walk 1 minute – repeat 3 times
Day 4    Rest
Day 5    Run 9 minutes, walk 1 minute – repeat 3 times
Day 6    Rest or cross-train
Day 7    Rest

 

Week 3

Day 1    Run 10 minutes, walk 1 minute – repeat 2 times
Day 2    Cross-train
Day 3    Run 12 minutes, walk 1 minute – repeat 2 times
Day 4    Rest
Day 5    Run 13 minutes, walk 1 minute – repeat 2 times
Day 6    Rest or cross-train
Day 7    Rest

 

Week 4

Day 1    Run 15 minutes, walk minute – repeat 2 times
Day 2    Cross-train
Day 3    Run 17 minutes, walk 1 minute, run 7 min
Day 4    Rest
Day 5    Run 19 minutes, walk 1 minute, run 7 min
Day 6    Cross-train
Day 7    Rest

 

Week 5

Day 1    Run 20 minutes, walk 1 minute, run 6 minutes
Day 2    Cross-train
Day 3    Run 24 minutes
Day 4    Rest
Day 5    Run 26 minutes
Day 6    Cross-train
Day 7    Rest

 

Week 6

Day 1    Run 28 minutes
Day 2    Rest or cross-train
Day 3    Run 30 minutes
Day 4    Rest
Day 5    Run 20 minutes
Day 6    Rest
Day 7    Race! Run 3.1 miles

spacer
spacer
spacer
spacer
spacer