2 Week Countdown!

The Ajvar 5K Run and Walk is less than two weeks away. We hope your training is going well and we wish you healthy and strong last couple of weeks. Make sure you register at www.ajvar5k.com today and guarantee yourself the lowest entry fee. All proceeds from the race go to Macedonian children with Down Syndrome and autism through our partnership with Vera.

WEEK 1

DAY 1: Run for 30 minutes
DAY 2: Speed workout:
Run or walk ½ mile to warm up
Run ½ mile fast, recover for 2 minutes
and repeat 5 times
Run or walk ½ mile to cool down
DAY 3: Run for 30 minutes
DAY 4: Run 2 miles
DAY 5: Speed workout:
Run or walk ½ mile to warm up
Run 3 miles at a fast pace
Run or walk ½ mile to cool down
DAY 6: Rest day
DAY 7: Distance workout:
Run 5 miles at an easy pace
Increase speed for the last mile.


WEEK 2
DAY 1: Run for 30 minutes
DAY 2: Speed workout
Run or walk ½ mile to warm up
Run 1 mile at your goal race pace
Recover for 4 minutes and repeat twice
DAY 3: Run 3.5 miles
DAY 4: Speed workout
Run 3 miles at an easy pace
and increase speed for the last mile
DAY 5: Rest day
DAY 6: Run 4 miles
DAY 7: RACE DAY!