CIBC Run for the Cure Four Weeks to 5K

Only 5 weeks left until the Canadian Breast Cancer Foundation hosts our annual CIBC Run for the Cure! On October 5th, thousands of Canadians across the country will take part in the 5K run or 1K walk to help create a future without breast cancer. Full of spirit, emotion and inspiration, there is truly no other event like it in Canada. Think you’re too out of shape for the 5K this year? Have no fear, Youth Advisory Council has found a perfect 4-week training schedule to have you ready to race by October 5th!

Thanks to running expert Christine Luff, we have hooked you up with the perfect training schedule to get you on track for a 5k run on October 5th. This training schedule for total beginners, so don’t worry if you’ve never done this before. If you want to learn more, check out Luff’s post on About Health

Train for a 5K in One Month

Week 1:
Day 1: Run 10 minutes, walk 1 min – repeat 2 times
Day 2: Rest or cross-train
Day 3: Run 12 minutes, walk 1 min – repeat 2 times
Day 4: Rest
Day 5: Run 13 minutes, walk 1 min – repeat 2 times
Day 6: Rest or cross-train
Day 7: Rest

Week 2:
Day 1: Run 15 minutes, walk 1 min – repeat 2 times
Day 2: Rest or cross-train
Day 3: Run 17 minutes, walk 1 min, run 7 min
Day 4: Rest
Day 5: Run 19 minutes, walk 1 min, run 7 min
Day 6: Rest or cross-train
Day 7: Rest

Week 3:
Day 1: Run 20 minutes, walk 1 min, run 6 min
Day 2: Rest or cross-train
Day 3: Run 24 minutes
Day 4: Rest
Day 5: Run 26 minutes
Day 6: Rest or cross-train
Day 7: Rest

Week 4:
Day 1: Run 28 minutes
Day 2: Rest or cross-train
Day 3: Run 30 minutes
Day 4: Rest
Day 5: Run 20 minutes
Day 6: Rest
Day 7: Race! Run 3.1 miles

 

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