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running training program
EIGHT WEEK 5 KILOMETER TRAINING PROGRAM NOVICE A lot of people get turned off of running simply by trying starting off too fast. Their body’s rebel and they end up disillusioned and miserable, wondering why anyone would possibly want to do this to themselves.
You need to ease into your running program slowly. This program is designed to slowly build up your endurance and fitness and if you stick with it you will be able to run 5k after eight weeks. Don't become impatient, you may feel tempted to jump ahead in the program, but hold yourself back. Don't attempt to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if you need to and move on only when you feel you're ready. these training sessions are based on time not distance. This program will get you very fit and as an added bonus will burn heaps of calories. DRINK HEAPS OF WATER. Week 1. 5 min. brisk walk as a warm up. Then alternate 90 seconds of running and 5 minutes walking by 4. Finish off with a 10 minute cool down walk. Do this workout 3 times during the week. On Sunday you should walk for a minimum of 45 minutes briskly. |
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Week 2.
5 min. brisk walk as a warm up. Then alternate 90 seconds of running and 4 minutes of walking by 5. 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 45 minutes briskly.
Week 3.
Workout 1.
5 min. brisk walk as a warm up. Run for 90 seconds and walk for 90 seconds by 2. Then rest for 2 or 3 minutes. Now run for 3 minutes and walk for 3 minutes once. Finish with a 10 minute cool down walk.
Workout 2. Same as above.
Workout 3. Same as above but do it twice.
On Sunday you should walk for a minimum of 45 minutes briskly. You can run some of this if you like but walk again if you start to get puffed.
click here for the rest of this training program
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