Art and Orchard Festival RunCongratulations on committing to do the Art and Orchard Festival 5k.

Total Health Systems is proud to be a sponsor for this fantastic event.

We have provided you a beginner training plan for the 5k event. If you have any questions or get any abnormal aches and pains during you training, please feel free to come see us at any of our locations in Clinton Township, Chesterfield Township and Washington Township.

Even if you just have a quick question or concern about your training, email our certified athletic training and personal trainer

Also look for information on our Foam Rolling workshop for Runners and our Pre Race seminar that will be held at our new Washington Location.


Click here to Download the Training Calendar


Sunday is a day off or a day to make up a run that you missed.

Monday run the first half of the Monday at a slow comfortable pace and then for the second half push yourself out of your comfort zone. This will build your endurance and speed.

Tuesday should be used to do resistance training or yoga. Not a complete day off, but a day with a different type of activity.

Wednesday runs are when you work on speed. Be sure to warm up well before you push the pace, but this run should be uncomfortable. But remember it’s short, so you don’t need to be uncomfortable for long.

Friday runs should be a steady state run and just outside your comfort zone for the whole time. This should be the pace you want to race at on race day, known as race pace.

Saturday runs are called easy jogs. They really need to be easy, slower than usual and comfortable. If you need to walk more to make it more comfortable, that is perfectly ok. It is on this run that you are improving your body’s ability to convert fat to a fuel source. Worry about speed on a different day.