Dan Mulcahey

Sundays 8am - 11am

It’s time for the Garden State 10 on March 29! Are you looking for a quick training routine to adopt to get ready? Check out my post from the Fast Fitness archives to get in shape.


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