Part 2 of 3

Congratulations! You’ve made it to the second phase of training for your first 5K. Week three and four of your training regimen focus on building endurance. According to an article published by Runner’s World, the trick is to be consistent enough that you are building strength and endurance, but slow enough so that you don’t get hurt. Your training should be done at an easy, comfortable pace. The goal during these two weeks is to be able to run 20-30 minutes without stopping.

The second phase of your training is outlined below:


  • Day one, two and three of each week continue alternating between running and walking for at least 30 minutes
  • Day four challenge yourself to run between 20-30 minutes without stopping
  • On either the 5th or 6th day, aim to run/walk at least 3.5 miles
  • Allow two days of rest each week

Now that you likely spend more time running than walking, you should be setting aside time each day to stretch post-run. Even though some studies about stretching have mixed results, stretching alleviates tight muscles. Tight muscles can contribute to muscle pulls, shin splints, and joint pain, sidelining your progress for weeks. The Mayo Clinic explains, stretching improves flexibility and increases blood flow to the muscle. Overall, every runner is different. You should pay attention to your body and adjust your training regimen to fit your needs. After the next two weeks, you will be ready for your 5k!

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