Contact Us

Questions? Contact us at
info@runthebug.com

Run the Bug
Michelle Buysse,
3326 State Hwy 68,
Ghent, MN 56239. 507.828.1528

Training

5k Training Schedule

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

walk or XT

run 10-15 min

walk or XT

run 10-15 min

walk or XT

off

1 mile

2

walk or XT

run 15 min

walk or XT

run 15 min

walk or XT

off

1 mile

3

walk or XT

run 15-20 min

walk or XT

run 15-20 min

walk or XT

off

1.5 mile

4

walk or XT

run 15-20 min

walk or XT

run 15-20 min

walk or XT

off

1.5 mile

5

walk or XT

run 20-25 min

walk or XT

run 20-25 min

walk or XT

off

2 miles

6

walk or XT

run 20-25 min

walk or XT

run 20-25 min

walk or XT

off

2 miles

7

walk or XT

run 25-30 min

walk or XT

run 25-30 min

walk or XT

off

2.5 miles

8

walk or XT

run 25-30 min

walk or XT

run 25-30 min

walk or XT

off

2.5 miles

9

walk or XT

run 30 min

walk or XT

run 30 min

walk or XT

off

3 miles

10

walk or XT

run 30 min

walk or XT

run 30 min

walk or XT

off

3 miles

11

walk or XT

run 30 min

walk or XT

run 30 min

walk or XT

off

3.5 miles

12

walk or XT

run 30 min

walk or XT

run 30 min

walk or XT

off

3.5 miles

13

walk or XT

run 30 min

walk or XT

run 30 min

walk or XT

off

4 miles

14

walk or XT

run 30 min

walk or XT

run 30 min

walk or XT

off

4 miles

15

walk or XT

run 30 min

walk or XT

run 30 min

walk or XT

off

5K Race


http://www.jeffgalloway.com/training/5k.html - top

10k Training Schedule

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

walk or XT

run 20-25 min

walk or XT

run 20-25 min

walk or XT

off

2 miles

2

walk or XT

run 20-25 min

walk or XT

run 20-25 min

walk or XT

off

2 miles

3

walk or XT

run 25-30 min

walk or XT

run 25-30 min

walk or XT

off

3 miles

4

walk or XT

run 25-30 min

walk or XT

run 25-30 min

walk or XT

off

4 miles

5

walk or XT

run 30-35 min

walk or XT

run 30-35 min

walk or XT

off

4 miles or 5K

6

walk or XT

run 30-35 min

walk or XT

run 30-35 min

walk or XT

off

5 miles

7

walk or XT

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

5 miles or 5K

8

walk or XT

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

6 miles

9

walk or XT

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

6 miles or 5K

10

walk or XT

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

7 miles

11

walk or XT

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

3.5 miles

12

walk or XT

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

4 miles or 5K

13

walk or XT

run 30-45 min

walk or XT

run 30-45 min

walk or XT

off

10K Race

 

Tips to Prevent Running Injuries

By taking a few precautions and planning, you can prevent many common running injuries. Here are some tips for preventing injuries.

Listen to your body: Don't ignore pain. A little soreness is OK. But if you notice consistent pain in a muscle or joint that doesn't get better with rest, see your health care provider.

Create a running plan: Before beginning a running routine, talk to a trainer. A trainer can help you create a running plan that is in line with your current fitness abilities and long-term goals.

Warm-up and stretch: Many injuries occur as a result of inadequate stretching. Before and after you run, stretch your muscles thoroughly -- especially your calf, hamstrings, groin, and quadriceps.

Also, warm up for five minutes -- by walking, for example -- before you start stretching. Stretching cold muscles may cause injuries.

Strength train: Add weight training and abdominal exercises to your routine. This strengthens muscles and develops core strength.

Cross train: Mix up your fitness routine. Don't only run. Try swimming, biking, tennis, or some other activity. This helps prevent overuse injuries that more commonly occur when you do the same type of exercise over and over again.

Dress appropriately: Wear lightweight, breathable clothing that wicks moisture away from your skin. Dress in layers. Also wear a hat to protect against the sun and cold.

Be shoe smart: Wear proper-fitting socks and shoes with good support. If the soles of your running shoes have worn thin or are angled, it's time to get a new pair. If you have foot problems, such as flat feet or high arches, consider using orthotic shoe inserts.