Dropdmg 3 5 10k

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Dropdmg 3 5 10k

Dropdmg 3 5 10k Challenge
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 Training:  

Don't wait to take walk breaks. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one.
Be sure to do the running portion slow enough at the beginning of every run (especially the long run) so that you'll feel tired but strong at the end. The conservatism will allow you to recover faster.
Every other day you can cross-train instead of walking. Cross country ski machines, water running, cycling, and any other other mode which you find fun and interesting (but non-pounding) will improve overall fitness.
Stay conversational on all of your exercise sessions. This means that you should be exerting yourself at a low enough level that you could talk. It's okay to take deep breaths between sentences, but you don't want to 'huff and puff' between every word.
As the runs get longer, be sure to keep your blood sugar boosted by eating an energy bar (or equivalent) about an hour before exercise.
5k Training Schedule
WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1walk or XT (cross training)run 10-15 minwalk or XTrun 10-15 minwalk or XToff1 mile
2walk or XTrun 15 minwalk or XTrun 15 minwalk or XToff1 mile
3walk or XTrun 15-20 minwalk or XTrun 15-20 minwalk or XToff1.5 mile
4walk or XTrun 15-20 minwalk or XTrun 15-20 minwalk or XToff1.5 mile
5walk or XTrun 20-25 minwalk or XTrun 20-25 minwalk or XToff2 miles
6walk or XTrun 20-25 minwalk or XTrun 20-25 minwalk or XToff2 miles
7walk or XTrun 25-30 minwalk or XTrun 25-30 minwalk or XToff2.5 miles
8walk or XTrun 25-30 minwalk or XTrun 25-30 minwalk or XToff2.5 miles
9walk or XTrun 30 minwalk or XTrun 30 minwalk or XToff3 miles
10walk or XTrun 30 minwalk or XTrun 30 minwalk or XToff3 miles
11walk or XTrun 30 minwalk or XTrun 30 minwalk or XToff3.5 miles
12walk or XTrun 30 minwalk or XTrun 30 minwalk or XToff3.5 miles
13walk or XTrun 30 minwalk or XTrun 30 minwalk or XToff4 miles
14walk or XTrun 30 minwalk or XTrun 30 minwalk or XToff4 miles
15walk or XTrun 30 minwalk or XTrun 30 minwalk or XToff5K Race
Dropdmg 3 5 10k Challenge10k Training Schedule
WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1walk or XTrun 20-25 minwalk or XTrun 20-25 minwalk or XToff2 miles
2walk or XTrun 20-25 minwalk or XTrun 20-25 minwalk or XToff2 miles
3walk or XTrun 25-30 minwalk or XTrun 25-30 minwalk or XToff3 miles
4walk or XTrun 25-30 minwalk or XTrun 25-30 minwalk or XToff4 miles
5walk or XTrun 30-35 minwalk or XTrun 30-35 minwalk or XToff4 miles or 5K
6walk or XTrun 30-35 minwalk or XTrun 30-35 minwalk or XToff5 miles
7walk or XTrun 30-45 minwalk or XTrun 30-45 minwalk or XToff5 miles or 5K
8walk or XTrun 30-45 minwalk or XTrun 30-45 minwalk or XToff6 miles
9walk or XTrun 30-45 minwalk or XTrun 30-45 minwalk or XToff6 miles or 5K
10walk or XTrun 30-45 minwalk or XTrun 30-45 minwalk or XToff7 miles
11walk or XTrun 30-45 minwalk or XTrun 30-45 minwalk or XToff3.5 miles
12walk or XTrun 30-45 minwalk or XTrun 30-45 minwalk or XToff4 miles or 5K
13walk or XTrun 30-45 minwalk or XTrun 30-45 minwalk or XToff10K Race

5k Training Schedule
Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	walk or XT (cross training)	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

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