12WEEK TRAINING PROGRAM FOR A 5K

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12-WEEK TRAINING PROGRAM FOR A 5K
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5K Training

• In 2002, the 5K was the most popular road race
  distance in the U.S.A with 3,021,000 finishers
• 60.6 of 5K finishers were female
• Short enough that you can race often
• Speed will help with racing other distances
• Aerobic benefits provide cardiorespiratory health
  benefits

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5K Training

• Walking
• Running
• Rest and Recovery

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Principles of Physical Training

• Adaptation to Stress
• Specificity
• Progressive Overload
• Reversibility
• Individual Differences
• Law of Diminishing Returns

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Getting Started

• Get an OK from your Physician
• Shoes
• Clothing
• Goals and Expectations
• Where
• When
• With whom
• Commitment

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5K Training

• Novice program
• Intermediate program
• Advanced program

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5K Novice Training
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Intermediate 5K Training
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5K Advanced Training
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Avoiding Injury

• Stretch most days, even non-run days
• Progress gradually
• Cross Train
• Listen to your body
• Avoid overuse
• Include recovery time