Everyman 5k Training Plan

This app is Not and activity tracker.

This app is NOT a satellite based run map.

This app does Not have complicated report logs.

This app IS a training plan for the average non-active person to complete a 5k run!

This app IS motivating!

This app IS user friendly!

Everyman 5k is the first in a series of run planning apps. My goal with this series is to create a training plan that will allow dreamers to fulfill their running goals. ​

What can you expect? You will get a weekly training chart, a daily mantra, and a motivational meme for each day!

There are 40 workouts in this 9 week plan to complete a 5k. The app is mapped out to allow you to train based on no current level of fitness. You decide how hard you want to go for each workout, but stick with the planned days.

Each will will have days listed as run/walk in either minutes or miles. The final run of the week is always listed in miles, because you must train for your goal distance. The other run/walks are conditioning. What does run/walk mean? Well it means different things to different people. If you want to walk the whole 5k that works, but if you want incorporate running that works too. Remember that as you run/walk you should ALWAYS be able to have a conversation. If you cannot talk then SLOW down you are going too fast.

You can run/walk in the interval that works for you. For example, when you are just starting you may try 30 seconds run followed by 30 seconds walk, repeat until the workout is complete. You can slowly increase your run time. The key word is slowly. I recommend no more than 1 minute per week. So, if you start at 30/30 then you could run 1.5 minutes and then walk 30 seconds.

If you are starting from scratch try these intervals:

4 min walk/ 30 second jog

3 min walk/ 30 second jog

2 min walk/ 1minute jog

30 second walk/ 30 second jog

If you have a fitness base try these intervals:

2 min walk/ 1minute jog

3 min walk/ 1minute jog

4 min walk/ 1minute jog

If you don't have a way to time intervals then use street posts or mailboxes. I have finished many runs using jogs from one light pole then walk to the next.

The next workout time is titled "Move". This too means different things to different people. Move means what it says, pick an activity and do it. No, watching Netflix doesn't count! You can do anything for physical exercise, but DON'T run. Running too often too fast can cause overuse injuries. Your body needs a break from the pounding of the pavement. Move in a different way. Here are some examples.

Walk, Swim, Cycle, Dance, Yoga, Zumba, Pilates, Weight train, Spin

Just Don't Run

I'm not a doctor, and I don't play one on TV. Check with your doctor before you start a new training plan. You want to be sure you are healthy enough to handle it. Take the app, show it to them, get their thoughts.

Do not sweat the small stuff. If you miss a workout ok, keep at it. When you complete this plan you will have built a habit that will change your life. You can maintain a new and improved level of fitness. Please enjoy and please contact me. I will reply.