Floyd > Services > Breast Center > Paper Doll 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 calle 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.
