TRAINING

RUNNING DOWN A DREAM: TRAIN FOR THE DEMPSEY CHALLENGE

     Learn More:
     + 5K Training Schedule
     + 10K Training Schedule
 

Will the Dempsey Challenge be your first 5K/10K? Have you participated in the past but are looking to up your game and run the entire course? Don’t know where to start? Don’t worry! We’ve got you covered! Read below for some helpful training tips to achieve your goals on Challenge weekend!


5K Training Schedule

Beginner 5K Training Plan

Are you ready to commit to increasing your level of physical activity, but don’t know where to start? If so, check out our beginner 5K training plan, starting off alternating between walking and running short distances and slowly building up.  After 6 weeks, you’ll be ready for the Dempsey Challenge 5K (3.1miles)!

Week one
Monday: Rest
Tuesday: Run 1 min, walk 1 min. Repeat 10 times.
Wednesday: Rest
Thursday: Run 2 mins, walk 4 mins. Repeat 5 times.
Friday: Rest
Saturday: Rest
Sunday: Run 2 mins, walk 4 mins. Repeat 5 times.
 
Week two
Monday: Rest
Tuesday: Run 3 mins, walk 3 mins. Repeat 4 times.
Wednesday: Rest
Thursday: Run 3 mins, walk 3 mins. Repeat 4 times.
Friday: Rest
Saturday: Rest
Sunday: Run 5 mins, walk 3 mins. Repeat 3 times.

 

Week three
Monday: Rest
Tuesday: Run 7 mins, walk 2 mins. Repeat 3 times.
Wednesday: Rest
Thursday: Run 8 mins, walk 2 mins. Repeat 3 times.
Friday: Rest
Saturday: Rest
Sunday: Run 8 mins, walk 2 mins. Repeat 3 times.

 

Week four
Monday: Rest
Tuesday: Run 8 mins, walk 2 mins. Repeat 3 times.
Wednesday: Rest
Thursday: Run 10 mins, walk 2 mins. Repeat twice, then run for 5 mins.
Friday: Rest
Saturday: Rest
Sunday: Run 8 mins, walk 2 mins. Repeat 3 times.

 

Week five
Monday: Rest
Tuesday: Run 9 mins, walk 1 min. Repeat 3 times.
Wednesday: Rest
Thursday: Run 12 mins, walk 2 mins. Repeat twice, then run for 5 mins.
Friday: Rest
Saturday: Rest
Sunday: Run 8 mins, walk 2 mins. Repeat 3 times.

 

Week six
Monday: Rest
Tuesday: Run 15 mins, walk 1 min. Repeat twice.
Wednesday: Rest
Thursday: Run 8 mins, walk 2 mins. Repeat 3 times.
Friday: Rest
Saturday: Dempsey Challenge 5K!
Sunday: Rest

 

10K Training Schedule

Novice 10K Training Plan

Have you completed a 5K and want to go for a longer distance? This 8 week program is designed for new runners looking for a training program to prepare for a 10K distance.

Week 1
Monday: Rest
Tuesday: 2.5 mile run
Wednesday: 30 mins, cross training
Thursday: 2 mile run
Friday: Rest
Saturday: 40 mins, cross training
Sunday: 3 mile run

 

Week 2
Monday: Rest
Tuesday: 2.5 mile run
Wednesday: 30 mins, cross training
Thursday: 2 mile run
Friday: Rest
Saturday: 40 mins, cross training
Sunday: 3.5 mile run

 

Week 3
Monday: Rest
Tuesday: 2.5 mile run
Wednesday: 35 mins, cross training
Thursday: 2 mile run
Friday: Rest
Saturday: 50 mins, cross training
Sunday: 4 mile run

 

Week 4
Monday: Rest
Tuesday: 3 mile run
Wednesday: 35 mins, cross training
Thursday: 2 mile run
Friday: Rest
Saturday: 50 mins, cross training
Sunday: 4 mile run

 

Week 5
Monday: Rest
Tuesday: 3 mile run
Wednesday: 40 mins, cross training
Thursday: 2 mile run
Friday: Rest
Saturday: 60 mins, cross training
Sunday: 4.5 mile run

 

Week 6
Monday: Rest
Tuesday: 3 mile run
Wednesday: 40 mins, cross training
Thursday: 2 mile run
Friday: Rest
Saturday: 60 mins, cross training
Sunday: 5 mile run

 

Week 7
Monday: Rest
Tuesday: 3 mile run
Wednesday: 45 mins, cross training
Thursday: 2 mile run
Friday: Rest
Saturday: 60 mins, cross training
Sunday: 5.5 mile run

 

Week 8
Monday: Rest
Tuesday: 3 mile run
Wednesday: 30 mins, cross training
Thursday: 2 mile run
Friday: Rest
Saturday: Dempsey Challenge 10K!
Sunday: Rest

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