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Prepping for the Box to Box 5K

Five Week program to prep for a 5K

Starting a running routine can be a rewarding experience, and building up gradually is key to avoiding injury and staying motivated. If you’re new to running and 5Ks, we’ve outlined a simple 5-week plan to help prepare you for next month’s run.

This plan is designed to gradually build endurance and introduce some variety to your training. Be sure to listen to your body, stay hydrated, and incorporate rest days.

Before starting any new exercise program, especially if you have any health concerns, consult with a healthcare professional.

This program is focused on the safe progression to begin or return to running. There are no mileage or effort requirements when completing this progression. This program is structured to have 3 running sessions per week. These should be separated by a non-running day. In addition to running, it is recommended to complete strengthening exercises 2-3 times per week. These could be completed on non-running days to maintain an active routine. Throughout this journey, it is important to maintain a healthy, well-rounded diet, stay hydrated, and remember to spend time recovering with stretching and appropriate amounts of sleep.


Week Ratio (Jog:Walk) Day 1 (total min) Day 2 (total min) Day 3 (total min)
1 1 min : 1 min 10 10 10
2 2 min : 1 min 12 12 15
3 4 min : 1 min 15 15 20
4 10 min 10 10 10
5 15 min 15 15 15


Race Day:

  • Breakfast: Start the day with a light breakfast focusing on carbohydrates.
  • Warm-up: Start with a brisk walk or light jog for 10-15 minutes.
  • During the race: Pace yourself, stay hydrated, and enjoy the experience
  • Post-race: Cool down with a 10-minute walk, stretch, and rehydrate.

Good luck with your training! Feel free to tag us on social media in any of your training. We would love to share your progress.

We are looking forward to seeing you succeed at the Box-to-Box 5K on January 21st at Burbank Soccer Park!



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