Training

#BigDamJourney WEEK 3

#BigDamJourney WEEK 3

Welcome to Week 3 of our #BigDamJourney training schedule! We're now less than 6 weeks away from race day! If you haven't started training yet, it's not too late to hop into this plan, enhance your endurance, and come prepared and injury-free to the starting line! 

Just like the first couple of weeks, Week 3 alternates between Rest Days and Run Days. This week, we're intruducing something we call "fractions" on the run days, which is another variation of run-walk intervals. For the fractions this week, you will begin by running 1/4 mile, then walking 1/8 mile. Next, you will run 1/2 mile and walk 1/4 mile. After that, you will do another 1/4 mile run and 1/8 mile walk. Finish the workout with a 1/2 mile jog. Basically, the walk will be half the distance of each jog set. 

For at least one of your rest days this week, try finding a new activity or hobby to try. If you've always been curious about yoga, plan ahead and sign up for a class! Or if you've been meaning to catch up with a friend, suggest taking a walk together—you'll get in quality conversation and easy-impact activity too!

Keep up with our complete #BigDamJourney training plan here!

#BigDamJourney WEEK 2

#BigDamJourney WEEK 2

Welcome to Week 2 of our #BigDamJourney training schedule! Don't worry if you missed the first week—there's still plenty of time to jump right in! Follow this plan, build your endurance, and feel prepared and injury-free come race day! 

Just like Week 1, Week 2 alternates between Rest Days and Run Days. The “on” days consist of 90/90/3/3 interval repeats. This means that you jog for 90 seconds and walk for 90 seconds, and then jog for 3 minutes and walk for 3 minutes. Go through this process two times.

By this second week, your body may still be getting accustomed to using its "running muscles," but you should feel the process starting to get a little easier as you work your way through the schedule.

Keep up with our complete #BigDamJourney training plan here!

#BigDamJourney WEEK 1

Big Dam Run Journey Week 1

Welcome to Week 1 of our #BigDamJourney training schedule! Even if you’re not a regular runner or you’ve never completed a 5K before, this plan is for you! It’s designed to build your endurance and work your muscles at a gradual pace so that you’re primed for race day without getting too worn down or injured! 

As you can see from our chart schedule, Week 1 alternates between Rest Days and Run Days. The “on” days consist of 60/90 interval repeats. This means that you jog for 60 seconds and follow up with 90 seconds of walking. You can repeat this until you reach 20 minutes total.

Starting off slow and easy is a good strategy to prevent injury and get your body used to working muscle groups it doesn’t normally utilize.

Keep up with our complete #BigDamJourney training plan here!

Big Dam Journey Week 8

Welcome to Week 8 of the Big Dam Run.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 8

16nd Apr - 22nd Apr

Rest

Rest or go for 30–40 mins of easy training on a bike, cross- trainer or swimming.

3

Brisk five-minute warmup walk.


Jog 3 miles (or 30 mins).

Rest

Rest or go for 30–40 mins of easy training on a bike, cross- trainer or swimming.

3

Brisk five-minute warmup walk.


Jog 3 miles (or 30 mins).

Rest

Your focus should be on feeling fresh for the 5k. It’s time to be proud of how far you have come!


#BigDamJourney

Rest

Tomorrow will be hot! Stay hydrated, eat well & relax.


Prepare today so you can just get up & get there in the morning.

Big Dam Run!

It’s the big dam day!


Enjoy your moment, good luck & keep smiling!


#BigDamJourney

Big Dam Journey Week 7

Welcome to Week 7 of the Big Dam Run.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 7

9th Apr - 15th Apr

Rest

Lucky number 7!


Rest up or do 30–40 mins of easy training on a bike, cross- trainer or swimming.

2.75

Brisk five-minute warmup walk.


Jog 2.75 miles (or 28 mins).

Rest

Rest or go for 30–40 mins of easy training on a bike, cross- trainer or swimming.


#BigDamJourney

2.75

Brisk five-minute warmup walk.


Jog 2.75 miles (or 28 mins).

Rest

Rest or go for 30–40 mins of easy training on a bike, cross- trainer or swimming.

2.75

Brisk five-minute warmup walk.


Jog 2.75 miles (or 28 mins).

Rest

1 week today peeps! We have come so far.


Have you planned how you are getting to the event?

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