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Resolution Running

5 Weeks to a 5K Training Program

Kick-start 2022 by training for the UNF Swoop the Loop 5K (or just train for fun!). The 5 week program runs January 17 - February 19. This 3.1 mile race takes place on campus Saturday, February 19 during Homecoming Week. The training program is free for UNF students, UNF faculty/staff and SWC members with a valid Osprey 1Card.

How Does It Work?

  1. Grab a training calendar from the DDFC or SWC desks.
  2. Follow the recommended run/walk intervals 3 days per week.
    1. You can run: on the indoor track, on the treadmill, outside, on the beach, in the nature trails, or wherever you prefer
     
  3. Register and run the Swoop the Loop 5K Race
 
 

 

Cover the distance 3 days per week 

Run/Walk on the SWC indoor track, a treadmill, or outside
R=Run, W=Walk Complete interval multiple times until mileage is done
Training Schedule
Week   Day 1 Day 2 Day 3
1
1 Mile
R 1 min | W 2 min
1 Mile
R 2 min | W 3 min
1.25 Miles
R 3 min | W 2 min
2 1.25 Miles
R 4 min | W 2 min
1.5 Miles
R 5 min | W 2 min
2 Miles
R 6 min | W 2 min
3 2 Miles
R 8 min | W 3 min
2 Miles
R 9 min | W 3 min
2.5 Miles
R 10 min | W 4 min
4 2.5 Miles
R 10 min | W 3 min
2 Miles
R 10 min | W 2 min
3 Miles
R 12 min | W 3 min
5 2.75 Miles
R 15 min | W 2 min
2 Miles
R 10 min | W 1 min
Race Day!
Swoop the Loop 5K