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The Physicians Committee



Damian Stoy

Damian Stoy
WholisticRunning.com




5K Plan

This 5K training program was designed by Damian Stoy, a coach, biomechanics specialist, accomplished runner, and certified running instructor. He's also the founder of the popular website Wholistic Running.

Week Mon Tues Wed Thurs Fri Sat Sun
1 Rest or
Easy Walk    
Run 1 Mile Rest or
Easy Walk
Run 1 Mile Rest Run 1.5 Miles Walk 30-60 Minutes
2 Rest or
Easy Walk
Run 1.5 Miles Rest or
Easy Walk
Run 1.5 Miles Rest Run 1.75 Miles Walk 35-60 Minutes
3 Rest or
Easy Walk
Run 2 Miles Rest or
Easy Walk
Run 1.5 Miles Rest Run 2 Miles Walk 40-60 Minutes
4 Rest or
Easy Walk
Run 2.25 Miles Rest or
Easy Walk
Run 1.5 Miles Rest Run 2.25 Miles Walk 45-60 Minutes
5 Rest or
Easy Walk
Run 2.5 Miles Rest or
Easy Walk
Run 2 Miles Rest Run 2.5 Miles Walk 50-60 Minutes
6 Rest or
Easy Walk
Run 2.75 Miles Rest or
Easy Walk
Run 2 Miles Rest Run 2.5 Miles Walk 55-60 Minutes
7 Rest or
Easy Walk
Run 3 Miles Rest or
Easy Walk
Run 2 Miles Rest Run 2.75 Miles Walk 60 Minutes
8 Rest or
Easy Walk
Run 2 Miles Rest or
Easy Walk
Run 1.5 Miles Rest Rest 5K Race


Mondays: This is a rest day or an easy walk of 10-15 minutes.

Tuesdays: Run at an easy to moderate pace. Walking is encouraged if needed.

Wednesdays: This is a rest day or an easy walk of 10-20 minutes.

Thursdays: Run at an easy pace while focusing on your technique.

Fridays: This is a rest day.

Saturday: Run at an easy to moderate pace while focusing on your technique. Walking is encouraged if needed.

Sunday: Walk at an easy to moderate pace.

Weeks 1 and 2 Technique Focus: Good Posture

Remind yourself during the run to focus on good posture:

  • Lengthen your entire spine.
  • Engage your lower abs when you run and walk by very gently pulling your belly button to your spine.

Weeks 3 and 4 Technique Focus: Efficient Cadence

An efficient cadence while running is 170-180 steps per minute. Use a running metronome which you can download for free on your smartphone. The goal is to increase your cadence which encourages SMALLER steps when you run which reduces impact and increases ease.

Weeks 5 and 6 Technique Focus: Arm Swing

Keep your elbows bent at a 90-degree angle, your hands and shoulders relaxed, and make sure your elbows do not come in front of the rib cage but instead move behind you.

Weeks 7 and 8 Technique Focus: Putting It All Together

On your runs, first focus on good posture. Then move on to efficient cadence and finally onto your arm swing. Rotate between these three focuses to perfect your efficient running technique.



5K PLAN

10K PLAN

HALF-MARATHON PLAN

MARATHON PLAN

COACHES

FIT FACTS

RECIPES

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The Physicians Committee
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org