Hi Everyone!

Even though we cannot meet in person for our GOTR practices, remember that

YOU are all still part of the Girls on the Run Community & we are excited to

train together for a virtual 5k on June 7th! The training plan included is to

help you rock the 5k and cross the "finish line" with strength and confidence!

Enclosed is a training calendar. You can use stickers or markers to track your

exercise days (3 days per week). Have fun training, we are here if you have any

questions! Remember that every step counts- try your best and try to improve a

bit each day! Let us know how your training is going by tagging

@GOTRbuffalo on social media. Happy training J

Sincerely,

GOTR Buffalo Team

GOTR 5k Training GuidelineFit for Fun Day 1 Fit for Fun Day 2 Fit for Fun Day 3

Week 1: Lace up those sneak-ers and get ready to get start-ed on your GOTR 5k

training! You can pick which days you plan to train.

**Drink plenty of water...stayaway from pop, and sugar

sweeten beverages.

5 minute warmup walk, then do eight (8) repetitions of the fol-lowing:

• 60 seconds of jogging (8x)

• 90 seconds of walking (8x)

5 minute warmup walk, then do eight (8) repetitions of the fol-lowing:

• 60 seconds of jogging (8x)

• 90 seconds of walking (8x)

5 minute warmup walk, then do eight (8) repetitions of the fol-lowing:

• 60 seconds of jogging (8x)

• 90 seconds of walking (8x)

Week 2: You got this!

Get ready to start week 2!

5 minute warmup walk, then do eight (6) repetitions of the fol-lowing:

5 minute warmup walk, then do eight (6) repetitions of the fol-lowing:

5 minute warmup walk, then do eight (6) repetitions of the fol-lowing:

• 90 sec. of jogging (6x) • 90 sec. of jogging (6x) • 90 sec. of jogging (6x)

• 90 sec. of walking (6x) • 90 sec. of walking (6x) • 90 sec. of walking (6x)

Week 3: You go girl!

week 3 Here you come!

5 minute warmup walk, then do eight (2) repetitions of the fol-lowing:

5 minute warmup walk, then do eight (2) repetitions of the fol-lowing:

5 minute warmup walk, then do eight (2) repetitions of the fol-lowing:

• 90 sec. of jogging (6x) • 90 sec. of jogging (6x) • 90 sec. of jogging (6x)

• 90 sec. of walking (6x) • 90 sec. of walking (6x) • 90 sec. of walking (6x)

• 3 minutes of jogging • 3 minutes of jogging • 3 minutes of jogging

• 3 minutes of walking • 3 minutes of walking • 3 minutes of walking**Remember to eat 5 fruitsand vegetables everyday!

GOTR 5k Training GuidelineFit for Fun Day 1 Fit for Fun Day 2 Fit for Fun Day 3

Week 4: You rock! Keep up the great work.

Five minute warmup walk, then do:

• 3 minutes of jogging

• 90 seconds of walking

• 5 minutes of jogging

• 2 1/2 minutes of walking

• 3 minutes of jogging

• 90 seconds of walking

• 5 minutes of jogging

Five minute warmup walk, then do:

• 3 minutes of jogging

• 90 seconds of walking

• 5 minutes of jogging

• 2 1/2 minutes of walking

• 3 minutes of jogging

• 90 seconds of walking

• 5 minutes of jogging

Five minute warmup walk, then do:

• 3 minutes of jogging

• 90 seconds of walking

• 5 minutes of jogging

• 2 1/2 minutes of walking

• 3 minutes of jogging

• 90 seconds of walking

• 5 minutes of jogging

Week 5: You might want to stop but DON’T!

Five minute warmup walk, then do:

Five minute warmup walk, then do:

Five minute warmup walk, then do:

• 5 minutes of jogging

• 3 minutes of walking

• 8 minutes of jogging

• 5 minutes of walking

-20 minutes of jogging with no walking.

• 5 minutes of jogging • 8 minutes of jogging

• 3 minutes of walking

Week 6: WOW! You

only have 3 weeks to go!

Five minute warmup walk, thendo:

Five minute warmup walk, thendo:

Five minute warmup walk, thendo:

• 5 minutes of jogging

• 3 minutes of walking

• 10 minutes of jogging

• 3 minutes of walking

25 minutes of jogging with nowalking.

• 8 minutes of jogging • 10 minutes of jogging

• 3 minutes of walking

GOTR 5k Training GuidelineFit for Fun Day 1 Fit for Fun Day 2 Fit for Fun Day 3

Week 7: Keep up the hard work! Five minute warmup walk, then do 25 minutes of jogging.

Five minute warmup walk, then do 25 minutes of jogging.

Five minute warmup walk, then do 25 minutes of jogging.

Week 8: Don’t stop running! Five minute warmup walk, then do 28 minutes of jogging.

Five minute warmup walk, then do 28 minutes of jogging.

Five minute warmup walk, then do 28 minutes of jogging

Week 9: Yeah , See you at the 5k finish line you are going to be amazing!

Five minute warmup walk, then do 30 minutes of jogging.

Five minute warmup walk, then do 30 minutes of jogging

The final workout. Congrats! Fiveminute warmup walk, then do 30minutes of jogging.

April 2020

Week 1!You got this!

Week 2! You rock!

Week 3!Keep going!

Week 4!Almost half

way!

May 2020

Week 5!Activate your STAR POWER!

Week 6!#GOTRSTRONG

Week 7!SO CLOSE!

Week 8!You are

Awesome!

June 2020

Virtual 5k!

Week 9! FINAL WEEK!