5 Kilometre Running Program by jlhd32

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									                     5 Kilometre Running Program
When you are starting a running program, take it easy to begin with and gradually increase
your time and distance each week.

Each session should take about 30 minutes, three times a week. Try to have a rest day in
between your running days. This will allow your muscles to rest and recover and be ready
for the next run.

This program is measured by time, however, you can also convert the time to distance and
follow that method. Either way is fine.

This program will get you fit and you will be able to run 5 kilometres at the end of the two
months.

Make sure you do a 5 minute warm up walk / jog before you commence the run and a
5 minute stretch after you finish the run.


 Week              Workout 1                Workout 2                Workout 3


 1                 Alternate 60 seconds     Alternate 60 seconds     Alternate 60 seconds
                   of jogging and 90        of jogging and 90        of jogging and 90
                   seconds of walking       seconds of walking       seconds of walking
                   for a total of 20        for a total of 20        for a total of 20
                   minutes.                 minutes.                 minutes.


 2                 Alternate 90 seconds     Alternate 90 seconds     Alternate 90 seconds
                   of jogging and two       of jogging and two       of jogging and two
                   minutes of walking       minutes of walking       minutes of walking
                   for a total of 20        for a total of 20        for a total of 20
                   minutes.                 minutes.                 minutes.

                   Do two repetitions of     Do two repetitions of   Do two repetitions of
 3                      the following:           the following:          the following:
                      - Jog 90 seconds         - Jog 90 seconds        - Jog 90 seconds
                     - Walk 90 seconds        - Walk 90 seconds        - Walk 90 seconds
                     - Jog 3 minutes          - Jog 3 minutes          - Jog 3 minutes
                     - Walk 3 minutes         - Walk 3 minutes         - Walk 3 minutes
                   Jog 3 minutes            Jog 3 minutes            Jog 3 minutes
 4
                   Walk 90 seconds          Walk 90 seconds          Walk 90 seconds

                   Jog 5 minutes            Jog 5 minutes            Jog 5 minutes

                   Walk 2 ½ minutes         Walk 2 ½ minutes         Walk 2 ½ minutes

                   Jog 3 minutes            Jog 3 minutes            Jog 3 minutes

                   Walk 90 seconds          Walk 90 seconds          Walk 90 seconds
                  Walk 2 ½ minutes         Walk 2 ½ minutes      Walk 2 ½ minutes

                  Jog 3 minutes            Jog 3 minutes         Jog 3 minutes

                  Walk 90 seconds          Walk 90 seconds       Walk 90 seconds

                  Jog 5 minutes            Jog 5 minutes         Jog 5 minutes


 5                Jog 5 minutes            Jog 8 minutes         Jog 10 minutes

                  Walk 3 minutes           Walk 3 minutes        Walk 2 minutes

                  Jog 5 minutes            Jog 8 minutes         Jog 10 minutes

                  Walk 3 minutes           Walk 3 minutes        Walk 2 minutes

                  Jog 5 minutes


 6                Jog 20 minutes with      Jog 12 minutes        Jog 25 minutes with
                  no walking.                                    no walking
                                           Walk 3 minutes

                                           Jog 12 minutes


 7                Jog 25 minutes with      Jog 25 minutes with   Jog 25 minutes with
                  no walking               no walking            no walking


 8                Jog 28 minutes.          Jog 28 minutes.       Jog 28 minutes.


 9                Jog 30 minutes or        Jog 30 minutes or     Jog 30 minutes or 5
                  5km.                     5km.                  km.


But most of all ensure you enjoy yourself and have fun!

Regards

Sarah McConnell

Inspire Fun & Fitness Personal Training

								
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