8-Week Beginner 5K Training Plan (Full color)

This plan will get you moving and headed toward the finish line  of your  first 5K – whether you plan to run it solo or as part of an  organized  event …… even if you want to walk, jog, or do a combo as you  go the  distance!

Here are just a few of the many benefits you can get from walking, jogging, or running:

Better  heart health: It cuts your risk of cardiovascular disease, lowers your  resting heart  rate (an important measure of fitness & heart  efficiency), can help  lower your blood pressure, and even help manage  blood sugar levels.

Better sleep: It can help you fall asleep and  stay asleep – as well as improve your  sleep quality. The one caveat –  don’t train too close to bedtime.

Better memory: Running (and  other cardio activities) can boost the size of your  hippocampus, the  part of your brain responsible for memory and learning.

Better  immune protection: When you do aerobic exercises on most days of the  week, you can cut  your risk of developing upper tract respiratory  infections by 43%.

Better mood and energy: It prompts your body  to release hormones that help with stress and pain – and also boost your  mood and focus!

Pretty awesome, right?

Plus  (my  favorite): you’ll know that you set a goal that pushed you out of  your  comfort zone and that you ACHIEVED it – and there’s nothing more   motivating than that!