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Dan Mulcahey

Sundays 8am - 11am

Planning to run the Garden State 10 later this month, or simply looking to get back in running shape? Check out this weekly training plan from the archives.

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If you’re in the midst of training for the Garden State 10 Miler or another 5K race for the first time, you may be wondering if your training plan is working. Here is a solid plan that allows you to increase or decrease the intensity as needed, courtesy of Mayo Clinic:

  • Monday: Run/walk 30 minutes
  • Tuesday: Walk 30 minutes
  • Wednesday: Run/walk 30 minutes
  • Thursday: Walk 30 minutes
  • Friday: Rest
  • Saturday: Run/walk 3 miles (try to increase the distance each week by about a quarter or half of a mile through your race week)
  • Sunday: Rest or walk

The main thing is to get out every day and get moving!

– Dan Mulcahey