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RUNNING TRAINING PROGRAM FOR THE NOVICE
5 KILOMETER EIGHT WEEK TRAINING PROGRAM Week 4. 5 min.
brisk walk as a warm up. Run for 3 minutes and walk for3 minutes. Run for 5
minutes and walk for 4 minutes. Run for 3 minutes and walk for 10 minutes
and run for 5 minutes. Finish with a 10 minute cool down walk.
Do this workout 3 times during the week. On Sunday you should walk for a minimum of 1 hour briskly. You can run some of this if you like but walk again if you start to get puffed. Week 5. Workout 1. 5 min. brisk walk as a warm up. Run for 5 minutes and walk for 3 minutes. Run for 5 minutes and walk for 3 minutes. Run for 5 minutes. Finish with a 10 minute cool down walk. Workout 2.
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5 min. brisk walk as a warm up. Run for 8 minutes and walk for 5 minutes. Run for 8 minutes. Finish with a 10 minute cool down walk. Workout 3. 5 min. brisk walk as a warm up. Run for 20 minutes, try not to walk. Finish with a 10 minute cool down walk. Your Sunday one hour “walk” should now be mostly running. Mix it up and enjoy... Week 6. Workout 1. 5 min. brisk walk as a warm up. Run for 5 minutes and walk for 3 minutes. Run for 8 minutes and walk for 3 minutes. Run for 5 minutes. Finish with a 10 minute cool down walk. Workout 2. 5 min. brisk walk as a warm up. Run for 10 minutes and walk for 3 minutes. Run for 10 minutes. Finish with a 10 minute cool down walk. |
Workout 3.
5 min. brisk walk as a warm up. Run for 25 minutes. Finish with a 10 minute cool down walk.
Your Sunday one hour “walk” should now be mostly running. Mix it up and enjoy.
Week 7.
5 min. brisk walk as a warm up. Run for 25 minutes. Finish with a 10 minute cool down walk.
Do this workout 3 times.
Your Sunday one hour “walk” should now be mostly running. Mix it up and enjoy.
Week 8.
5 min. brisk walk as a warm up. Run for 28 minutes. Finish with a 10 minute cool down walk.
Do this workout 3 times.
Your Sunday one hour “walk” should now be mostly running. Mix it up and enjoy
Week 9.
5 min. brisk walk as a warm up. Run for 30 minutes. Finish with a 10 minute cool down walk.
Do this workout 3 times.
Your Sunday one hour “walk” should now be mostly running. Mix it up and enjoy.
Read the first part of this training program
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