Phillies 5K - training | phillies.com: Community

To learn about our efforts to improve the accessibility and usability of our website, please visit our Accessibility Information page.
- Skip to section navigation
- Skip to main content

Below is an advertisement.

The Official Site of the Philadelphia Phillies

At Bat in our Community

Home
About
- Race Info
- Course Info
- Race Packets
- Entertainment
- Bag Check
- Directions
- Spectators
- Timing
- Awards
Registration
Schedule
Training
Results
- Results
- Photos
Beneficiary
Contact

Phillies Charities 5K Training Plan

Prepared by Phillies Strength and Conditioning Coordinator, Dong Lien, MS, ATC, CSCS, CATc.

Here are some simple training plans to follow, dependent upon your level of experience.

Tips

Consult physician before exercise.
Proper warm-up is recommended.
Stretching before and after training will decrease soreness and assist with recovery.
Intensity level - be able to carry on a conversation, with the occasional deep breaths between sentences.
Hydrate regularly, even when training in cool conditions.
Eating regularly is important, especially breakfast! Carbohydrates are your primary source of energy.
Listen to your body! If you are sore, light activity or complete rest is recommended. Make sure you eat and hydrate properly.
Training attire - running shoes should fit your feet comfortably, and not be more than a year old. Dress accordingly when training outdoors.

Beginner

For a beginner, you may run a little and then walk a little; anything under 30 minutes is a good time. As you continue to train more, you'll decrease your walk time.

Alternate training sessions: Run (treadmill or pavement) for 1-day, machine (bike or elliptical) for 1-day, repeat.

Total work time: 15-30 minutes
Interval
Run to Walk ratio: 1-2 minutes work: 2-3 minutes walk

Intermediate

For someone who has been training regularly, your run time is greater than your walk time. Ultimately, you're working towards being able to run continuously without walking involved.

Alternate training sessions: Run 2-days, machine for 1-day, repeat.

Total work time: 20-30+ minutes
Interval/Continuous
Run to Walk ratio: 2-4 minutes work: 1-2 minutes walk

Expert

An expert runner has been training regularly for quite some time and is now focused on decreasing their overall time during the race. Walking time is minimal.

Alternate training sessions: Run 3-days, machine for 1-day, repeat.

Total work time: 25-30+ minutes
Continuous
Run to Walk ratio: 5+ minutes work: 30s-1 minute walk, if needed

Below is an advertisement.

The following are trademarks or service marks of Major League Baseball entities and may be used only with permission of Major League Baseball Properties, Inc. or the relevant Major League Baseball entity: Major League, Major League Baseball, MLB, the silhouetted batter logo, World Series, National League, American League, Division Series, League Championship Series, All-Star Game, and the names, nicknames, logos, uniform designs, color combinations, and slogans designating the Major League Baseball clubs and entities, and their respective mascots, events and exhibitions.

Use of the Website signifies your agreement to the Terms of Use and Privacy Policy (updated 03.12.2013).

At Bat in our Community

Phillies Charities 5K Training Plan

Tips

Beginner

Intermediate

Expert

Inside Phillies Charities 5K

Also In Community