Calling all first-time racers. Are you like WDAS radio personality Mimi Brown, someone who (like many of us) have imagined one day going across a finish line?
Well, here’s your chance. The Boxers’ Trail 5K Run/Walk is the perfect race for every experience level, whether you plan to walk or run the race.
The course takes racers through the scenic cliff paths of East Fairmount Park, the same wooded trails used by heavyweight boxing champ Joe Frazier.
PER-REGISTER HERE or call 215-988-9334. And help spread the word by sharing our Race with Mimi flyer to get others to train and race with you.
After the race, stay for Strawberry Mansion Day that runs until 7 p.m. Family fun. Great food. Entertainment for everyone.
At 5K, which is just a little bit more than three miles, the Boxers’ Trail is manageable for almost anyone, especially with all the Department of Public Health is offering to help you prepare.
Train with Coach Lez
10 FREE pre-race workouts with Mimi’s personal trainer and Featured Philadelphian, Leslie Marant.
Tuesdays 7 p.m.
July 5—September 6
Corner of 33rd and Diamond streets
Presented by:
Check out our FREE Race Training Programs
- Download our 8-week training program for race walkers.
- Download our 8-week training program for race runners.
**If you have medical problems or are over 40 and haven’t been exercising regularly, consult your doctor before starting the program.
Training for 5K Walkers
This basic training for a 5K walk includes the minimum amount of exercise recommended to reduce your health risks and maintain optimal health. The secret to all of this is consistency. Make walking a regular, daily habit, not just something you do on the weekends or when the weather is nice.
Week 1
Monday: Rest or walk
Tuesday: 15 min walk
Wednesday: Rest or walk
Thursday: 15 min walk
Friday: Rest
Saturday: 1.5 mile walk
Sunday: 30-60 min walk
FOCUS OF THE WEEK: Duration
Increase the amount of time you spend walking each week before working on speed. If you find any week to be difficult, repeat that week rather than moving to the next week until you are able to progress comfortably at your pace.
Week 2
Monday: Rest or walk
Tuesday: 15 min walk
Wednesday: Rest or walk
Thursday: 15 min walk
Friday: Rest
Saturday: 1.75 mile walk
Sunday: 35-60 min walk
FOCUS OF THE WEEK: Form
Use your walks this week to concentrate on developing good walking posture and technique. Standing up straight, sucking in your stomach and keeping your eyes forward can greatly improve your ease of walking and speed.
Week 3
Monday: Rest or walk
Tuesday: 20 min walk
Wednesday: Rest or walk
Thursday: 20 min walk
Friday: Rest
Saturday: 2 mile walk
Sunday: 40-60 min walk
FOCUS OF THE WEEK: Your feet
Now that you are walking longer and faster, you may get a blister. Try applying lubricants, like Vaseline, on problem areas to prevent change.
Week 4
Monday: Rest or walk
Tuesday: 20 min walk
Wednesday: Rest or walk
Thursday: 20 min walk
Friday: Rest
Saturday: 2.25 mile walk
Sunday: 45-60 min walk
FOCUS OF THE WEEK: Water
Be sure you have access to water during your walk so that you can hydrate at the end of each mile. If there are no drinking fountains nearby, carry water with you while you walk.
Week 5
Monday: Rest or walk
Tuesday: 25 min walk
Wednesday: Rest or walk
Thursday: 25 min walk
Friday: Rest
Saturday: 2.5 mile walk
Sunday: 50-60 min walk
FOCUS OF THE WEEK: Speed
During each of your shorter walks, concentrate on adding speed by bending your arms 90 degrees at your elbows, and moving them forward and back at your waist.
Week 6
Monday: Rest or walk
Tuesday: 25 min walk
Wednesday: Rest or walk
Thursday: 25 min walk
Friday: Rest
Saturday: 2.75 mile walk
Sunday: 55-60 min walk
FOCUS OF THE WEEK: Your legs
As you increase your walking, you may experience pain in your lower legs, known as shin splints. This common problem can be treated with ice. If the pain continues, contact a medical professional.
Week 7
Monday: Rest or walk
Tuesday: 30 min walk
Wednesday: Rest or walk
Thursday: 30 min walk
Friday: Rest
Saturday: 3 mile walk
Sunday: 60 min walk
FOCUS OF THE WEEK: Confidence
Once you’re able to walk routinely for 60 minutes at an easy pace, you’re ready for the 5K.
Week 8
Monday: Rest or walk
Tuesday: 30 min walk
Wednesday: Rest or walk
Thursday: 30 min walk
Friday: Rest
Saturday: 30 min walk
Sunday: Rest
FOCUS OF THE WEEK: The finish line
Now that you can finish a 5K walk, encourage your family and friends. Share what you’ve learned.
Training for First-time Runners
Haven’t run since your days on the playground? No problem! This training plan is designed to help you take your first steps to get back in the groove, then to running comfortably for about two miles.
Once you’ve found your stride with the basics, you’ll have what it takes to take your distance to the next level, whether that’s a 5K, half or even full marathon one day.
Week 1
Monday: Run for 1 min then walk for 2 min. Repeat 10X.
Tuesday: Walk for 30 min.
Wednesday: Run for 1 min then walk for 2 min. Repeat 10X.
Thursday: Walk for 30 min.
Friday: Run for 1 min then walk for 2 min. Repeat 10X.
Saturday: Run for 1 min then walk for 2 min. Repeat 10X.
Sunday: Rest
FOCUS OF THE WEEK: Warming up and cooling down
Always walk two to three minutes to warm up before you start running, and walk another two to three minutes to cool down afterwards. No need to stretch before running; instead, stretch after your workout.
Week 2
Monday: Run for 2 min then walk for 1 min. Repeat 10X.
Tuesday: Walk for 30 min.
Wednesday: Run for 3 min then walk for 1 min. Repeat 7X. Run for 2 min.
Thursday: Walk for 30 min.
Friday: Run for 4 min then walk for 1 min. Repeat 6X.
Saturday: Run for 4 min then walk for 1 min. Repeat 6X.
Sunday: Rest
FOCUS OF THE WEEK: Mind the environment
When the sun is out, be sure to wear sunscreen, sunglasses and a visor or cap. Don’t be surprised if you run slower in the heat, particularly on humid days. Be sure to take breaks as needed and stay hydrated.
Week 3
Monday: Run for 5 min. then walk for 1 min. Repeat 5X.
Tuesday: Walk for 30 min.
Wednesday: Run for 5 min then walk for 1 min. Repeat 5X.
Thursday: Walk for 30 min.
Friday: Run for 6 min then walk for 1 min. Repeat 4X. Run for 2 min.
Saturday: Run for 6 min then walk for 1 min. Repeat 4X. Run for 2 min.
Sunday: Rest
FOCUS OF THE WEEK: Fueling up
To start your workout right, have a piece of fruit or an energy bar about two hours before you lace up. After finishing your workout, have your favorite sports drink to make sure you’re rehydrated.
Week 4
Monday: Run for 8 min then walk for 1 min. Repeat 3X. Run for 3 min.
Tuesday: Walk for 30 min.
Wednesday: Run for 9 min then walk for 1 min. Repeat 3X. Run for 3 min.
Thursday: Walk for 30 min.
Friday: Run for 10 min then walk for 1 min. Repeat 2X. Run for 8 min.
Saturday: Run for 11 min then walk for 1 min. Repeat 2X. Run for 6 min.
Sunday: Rest
FOCUS OF THE WEEK: Your form
Bend your arms 90 degrees at your elbows, and move them back-and-forth at your waist. Don’t let your hands sway across the middle of your torso.
Week 5
Monday: Run for 12 min then walk for 1 min. Repeat 2X. Run for 4 min.
Tuesday: Walk for 30 min.
Wednesday: Run for 13 min then walk for 1 min. Repeat 2X. Run for 4 min.
Thursday: Walk for 30 min.
Friday: Run for 14 min then walk for 1 min. Repeat 2X.
Saturday: Run for 15 min then walk for 1 min. Run for 14 min.
Sunday: Rest
FOCUS OF THE WEEK: Mix it up
Try trading running and walking for a cross-training workout. Bike for 30 to 40 minutes, try the elliptical trainer in a gym or lift weights. The break from running will refresh you, and learning new exercises will give you the chance to develop di erent muscles.
Week 6
Monday: Run for 16 min then walk for 1 min. Run for 13 min.
Tuesday: Walk for 30 min.
Wednesday: Run for 17 min then walk for 1 min. Run for 12 min.
Thursday: Walk for 30 min.
Friday: Run for 18 min then walk for 1 min. Run for 11 min.
Saturday: Run for 19 min then walk for 1 min. Run for 10 min.
Sunday: Rest
FOCUS OF THE WEEK: Calcium
Running builds strong bones, but you also need plenty of calcium: 1,000 milligrams a day, or 1,500 milligrams if you’re over age 50. Try drinking a glass of milk a day or enjoy a cup or two of low-fat yogurt or cottage cheese. Dark green, leafy vegetables are another great way to get calcium.
Week 7
Monday: Run for 20 min then walk for 1 min. Run for 9 min.
Tuesday: Run for 20 min then walk for 1 min. Run for 9 min.
Wednesday: Run for 22 min then walk for 1 min. Run for 7 min.
Thursday: Walk for 30 min.
Friday: Run for 24 min then walk for 1 min. Run for 5 min.
Saturday: Run for 26 min then walk for 1 min. Run for 3 min.
Sunday: Rest.
FOCUS OF THE WEEK: Listen to your body
First-time runners often get shin splints or sore knees. These pains should pass quickly if you treat them immediately with ice packs after your workouts. Put a bag of frozen peas (or other vegetable) on what aches for 15 minutes. If the pain continues, take several days off before resuming your training.
Week 8
Monday: Run for 27 min then walk for 1 min. Run for 2 min.
Tuesday: Run for 20 min then walk for 1 min. Run for 9 min.
Wednesday: Run for 28 min then walk for 1 min. Run for 1 min.
Thursday: Walk for 30 min
Friday: Run for 29 min then walk for 1 min.
Saturday: Run for 30 min.
Sunday: Rest.
FOCUS OF THE WEEK: Your next steps
Now that you can run for 30 minutes straight, work on building your stamina to go even farther.
These training programs were adapted from: RunnersWorld.com; VeryWell.com and HalHigdon.com.
