How to Run 5 Miles Non-Stop in 12 Weeks

I put together the following guidelines to help you increase your running speed and cardiovascular endurance during the 12 weeks of the Challenge. Can’t run? No problem. The below guidelines can be applied to other cardiovascular exercises (like walking, rowing, elliptical, cross trainers, biking, etc.) Mileage modification might be needed depending on the activity.

In this guide:

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• Before Starting
  
• Exercising
• Suggested Weekly Schedule
• Speed Matrix
• After Exercising
  

BEFORE STARTING

• Always wear appropriate apparel for the type of exercise intended
  
• Insure that you are well hydrated before starting the exercise, 8oz. of water about 20 minutes before starting and 4 oz. every 15 minutes
  
• If exercising outdoors, avoid exercising in very hot, humid, or cold days.
  
• Avoid training during the hottest time of the day (summer between 10:00 AM to 2:00 PM)
  
• After full meals, allow yourself at least 90 minutes for complete digestion
  
• Avoid exercising in areas with high air pollution (next to highways, near industrial complexes, Ozone alert. etc.)
  

EXERCISING

• Always warm-up before starting your physical activity. Warm-up could be in the same form of the cardiovascular activity, but at a much lesser intensity (for example; If running, start by a brisk walk, if cycling then start with a steady, light-speed paddling then increase intensity)
  
• Keep your intensity between 60 to 85% of Maximum Heart Rate (MHR). Not sure what’s your target heart rate? Here is a simple formula to find out:
  

Maximum Heart Rate (MHR) = 220 - Age
60% MHR= MHR * 0.60
85% of MHR= MHR * 0.85

Example:
A 35 year-old female has the MHR of: 220-35 = 185 Beat Per Minute (BPM)
60%of her MHR = 185 * 0.60 = 111 BPM
85% of her MHR= 185 * 0.85 = 157 BPM

• Always check your heart rate throughout the exercise
  
• Immediately stop exercising if you felt  dizzy, light headed, weak, disoriented, rapid heartbeat, short of breath, impaired vision and seek help immediately
  

SUGGESTED WEEKLY SCHEDULE:

I recommend assigning 2 days a week for this training goal. 1 day for endurance and the other for speed.

Endurance Day:
This is the day where you will finish more miles. This is the long distance day. Time is not a factor. Your speed will be anywhere from brisk walking to a mild jog. Your heart rate should be anywhere between 55% - 75% of MHR. This is the day where you will see how far you can go. Let’s take a weekly mileage goal of 6 miles. On endurance day, try to complete at least 50% of your weekly mileage.

Speed Day:
This is the day where you will do much shorter distance, but with alternating speed and distance intervals. Your heart rate could reach as high as 85% of MHR.

I put together the below Matrix for an adult individual with an average walking speed of 3.0 mph. The matrix increases in speed and distance every week until it reaches a moderate running speed and a total distance of 5 miles by week 12.

SPEED MATRIX:

Do you want your own custom Speed Matrix? Download the below Excel spread sheet for a customized Speed Matrix.

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How to run 5 miles in 12 weeks.xls
File Size:	105 kb
File Type:	xls

Download File

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AFTER EXERCISING

• Cool down. Always allow yourself time to let your heart rate gradually decrease (For example; after running, slow down to brisk walking, or cycling with little or no resistance. etc)
  
• The length of cool-down phase is proportionate to the length of the intense exercise
  
• Drink at least 16 oz. of water after cool-down phase
  
• Stretch: Check out the Runner's Stretching Guide
  

Happy Healthy Transformation!

Your Trainer,
Rami