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​​​​​Paper Doll 5K, 2-Mile ​Training Schedule


​Paper Doll Parade​ 5K Training Schedule​

2-mile Health Walk Training Schedule


​Want to walk 2 miles for fun or run a 5K but don’t know if you are up to it? Atrium Health Floyd Physical Therapy & Rehabilitation developed a detailed week-by-week schedule that can help get you started and keep going just in time for the Paper Doll Parade and Breast Cancer Awareness 5K.

The event is scheduled for 9:15 a.m., Sept. 28 at Ridge Ferry Park.

Organized by Rome-Floyd Parks and Recreation, the event also includes a 2-mile Paper Doll Parade health walk, so participants can walk, run or just have fun. Register to Run or Walk

See below for a week-by-week training routine for people who want to start being more active. Remember to start slow and build up to your goal.

​Runners​

​Week 1

  • Monday, Aug. 19 – Rest ​
  • Tuesday, Aug. 20 – Run 1 minute, walk 1 minute, repeat 10 times
  • Wednesday, Aug. 21 – Rest
  • Thursday, Aug. 22 – Run 2 minutes, walk 4 minutes, repeat 5 times
  • Friday, Aug. 23 – Rest
  • Saturday, Aug. 24 – Rest
  • Sunday, Aug. 25 – Run 2 minutes; walk 4 minutes; repeat 5 times​

Week 2

  • Monday, Aug. 26 – Rest
  • Tuesday, Aug. 27 – Run 3 minutes, walk 3 minutes, repeat 4 times
  • Wednesday, Aug. 28 – Rest
  • Thursday, Aug. 29 –Run 3 minutes, walk 3 minutes, repeat 4 times
  • Friday, Aug. 30 – Rest
  • Saturday, Aug. 31 – Rest
  • Sunday, Sept. 1 – Run 5 minutes, walk 3 minutes, repeat 3 times

Week 3

  • Monday, Sept. 2 – Rest
  • Tuesday, Sept. 3 – Run 7 minutes, walk 2 minutes, repeat 3 times
  • Wednesday, Sept. 4 – Rest
  • Thursday, Sept. 5 – Run 8 minutes, walk 2 minutes, repeat 3 times
  • Friday, Sept. 6 – Rest
  • Saturday, Sept. 7 – Rest
  • Sunday, Sept. 8 – Run 8 minutes, walk 2 minutes, repeat 3 times

Week 4

  • Monday, Sept. 9 – Rest
  • Tuesday, Sept. 10 – Run 8 minutes, walk 2 minutes, repeat 3 times
  • Wednesday, Sept. 11 – Rest
  • Thursday, Sept. 12 – Run 10 minutes, walk 4 minutes, repeat 5 times
  • Friday, Sept. 13 – Rest
  • Saturday, Sept. 14 – Rest
  • Sunday, Sept. 15 – Run 8 minutes, walk 2 minutes, repeat 3 times

Week 5

  • Monday, Sept. 16 – Rest
  • Tuesday, Sept. 17 – Run 9 minutes, walk 1 minute, repeat 3 times
  • Wednesday, Sept. 18 – Rest
  • Thursday, Sept. 19 – Run 12 minutes, walk 2 minutes, repeat 5 times
  • Friday, Sept. 20 – Rest
  • Saturday, Sept. 21 – Rest
  • Sunday, Sept. 22 – Run 8 minutes, walk 2 minutes, repeat 3 times

Week 6

  • Monday, Sept. 23 – Rest
  • Tuesday, Sept. 24 – Run 15 minutes, walk 1 minute, repeat 2 times
  • Wednesday, Sept. 25 – Rest
  • Thursday, Sept. 26 – Run 8 minutes, walk 2 minutes, repeat 3 times
  • Friday, Sept. 27 – Rest
  • Saturday, Sept. 28 – Paper Doll Parade 5K
  • Sunday, Sept. 29 – Celebrate and recover
​

Walkers

Week 1

  • Monday, Aug. 19 – 10-minute brisk walk
  • Tuesday, Aug. 20 – Rest
  • Wednesday, Aug. 21 – 10-minute brisk walk
  • Thursday, Aug. 22 – Rest
  • Friday, Aug. 23 – Rest
  • Saturday, Aug. 24 – 10-minute brisk walk
  • Sunday, Aug. 25 – Rest
​

Week 2

  • Monday, Aug. 26 – 15-minute brisk walk
  • Tuesday, Aug. 27 – Rest
  • Wednesday, Aug. 28 – 12-minute brisk walk
  • Thursday, Aug. 29 – Rest
  • Friday, Aug. 30 – 15-minute brisk walk
  • Saturday, Aug. 31 – 12-minute brisk walk
  • Sunday, Sept. 1 – Rest

Week 3

  • Monday, Sept. 2 – 18-minute brisk walk
  • Tuesday, Sept. 3 – Rest
  • Wednesday, Sept. 4 – 15-minute brisk walk
  • Thursday, Sept. 5 – Rest
  • Friday, Sept. 6 – 18-minute brisk walk
  • Saturday, Sept. 7 – 15-minute brisk walk
  • Sunday, Sept. 8 – 10-minute brisk walk

Week 4

  • Monday, Sept. 9 – 20-minute brisk walk
  • Tuesday, Sept. 10 – 15-minute brisk walk
  • Wednesday, Sept. 11 – 20-minute brisk walk
  • Thursday, Sept. 12 – 15-minute brisk walk 
  • Friday, Sept. 13 – 20-minute brisk walk
  • Saturday, Sept. 14 – 15-minute brisk walk
  • Sunday, Sept. 15 – Rest

Week 5

  • Monday, Sept. 16 – 25-minute brisk walk
  • Tuesday, Sept. 17 – 25-minute brisk walk
  • Wednesday, Sept. 18 – 25-minute brisk walk
  • Thursday, Sept. 19 – 25-minute brisk walk 
  • Friday, Sept. 20 – 25-minute brisk walk
  • Saturday, Sept. 21 – 25-minute brisk walk
  • Sunday, Sept. 22 – Rest

Week 6

  • Monday, Sept. 23 – 25-minute brisk walk
  • Tuesday, Sept. 24 – 25-minute brisk walk
  • Wednesday, Sept. 25 – 25-minute brisk walk
  • Thursday, Sept. 26 – 25-minute brisk walk 
  • Friday, Sept. 27 – 25-minute brisk walk
  • Saturday, Sept. 28 – Paper Doll Health Walk
  • Sunday, Sept. 29 – Celebrate and recover

Training Tips

Listen to your body: Pay attention to any pain or discomfort, and adjust your pace or take rest days as needed. ​If your pain or discomfort feels out of your normal, see your doctor to determine an appropriate treatment plan.​

Proper footwear: Invest in good running shoes to prevent injuries.

Warm-up and cool-down: Incorporate stretching with movement, also called ​dynamic stretching, before running and static, or holding, stretches after.

Hydration: Drink plenty of water before, during and after your runs.

Nutrition: Fuel your body with a balanced diet to support performance.

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