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Beginner 5km Run Training Plan

By Edited Nov 13, 2013 1 1

Running is not just a great pass time, it's also an extremely good way to get in shape and loose weight, and all while getting to enjoy the outdoors.


To start running you don't have to be athletically fit, once you know your limits and train not only with your body, but your head, every one of all fitness levels can start running.

This training plan will start at a very basic level and introduce running slowly, going from a walking pace into a running pace and back to the walking pace. The pace you choose for both the walk and run is up to yourself as everyone's level will be different.


The training plan concentrates on training 3 days a week, with rest days in-between. For this article I've chosen Tuesday, Wednesday and Sunday, but you can choose different day's depending on your own personal schedule while ensuring what ever days you choose you keep a rest day in-between.


The key to success with this plan is consistency. The plan has 4 mile stones, weeks 2,4,6 and 8, at the end of these weeks a goal is reached and a new section of the training begins. While this won't be obvious at the end of each goal, the transition from goal to goal will be smooth and painless.


First Things First


Before you get the trainers on and hit the tarmac. Have a look on the internet or contact your local athletics club and sign up for a 5km run in at least 10 weeks time. Pay your money, register and tell people your aim. Having your goal out in the open and having put your money down will keep motivated when you need it.


Goal 1, Week 1 & 2

Aim

Become accustomed to running. For beginners the actual act of running can be foreign and people body's may react a little different, some may not be tired at all, while others might find it a (rewarding) struggle. The key here is regardless of how difficult you find this goal, keep to the schedule. Over doing it may lead to over training, under doing it will make ever following week more and more difficult.

Reward

The hard part is over. Every runner, from newbie's to ultra marathon runners always agree with one point, putting on the runners and starting is the hardest step of them all. After two weeks we have got over this milestone and as a reward you have your first PB (personal best) for a 1 mile run/walk.


Goal 2, Week 3 & 4

Aim

Building directly off the first goal, weeks 3 & 4 are designed to move the emphases from walk/run/walk to longer phases of running. The method for this is called interval training. This works by keeping your lungs guessing at how much pressure to use, and therefore increasing their strength. When you are walking your lungs will be relaxed, when you start running they will be forced to work harder, start walking again and they will slow down. This constant changing will increase your aerobic fitness, and will also add to the strength in running stride.

Slow and steady wins the race, but slow and fast will get you to the race in shape.

Reward

After a months training, you should be well on your way to feel the work paying off. The aim of the 4th week is to try beating your 1 mile time.


Goal 3, Week 5 & 6


Aim
Weeks 5 & 6 are the transition to more running based training. During these weeks you will spend more time running rather than walking and because of the training in previous weeks you shoud feel your self become more comfortable in the running position and start to find yourself a natural pace, which is fast enough to be a work out, but also not so fast that you can't keep it going for the full distance.

Reward
The reward for weeks 5 & 6 is nothing more than the self satisfaction that will have completed a 1.5 km run and more importantly completed it and still be able to hold a conversation.

Goal 4, Weeks 7 & 8

Aim

To get the "mileage" into your legs. A hugely important part of long distance running is getting your legs used to running further and further distances. If you think of your legs as being the complete opposite to cars, as cars get older and the millage goes up the value goes down. With your legs the more and more mileage/kilometers you put into them the stronger and fitter they get.


Reward

At week the end of this goal you will have run more than half of the main goal. At this stage you will have distance in your legs, you will have have a steady pace which you should be very comfortable with and runs will be good and strong.


Main Goal, weeks 9 & 10


Aim

The main aim of the last 10 weeks, a 5 km run. At this stage, you can feel 100% confident that your prepared for a 5km run and more important that you will feel great before, during and after the run.


Reward

Your reward will be having completed a 5km run. At this stage you can look back at your last 10 weeks and feel proud of your accomplishment. Congrats!



The schedule is as follows:



Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 1

Rest

Walk 2 minutes
Run 1 minutes
X 6 times

Rest

Walk 2 minutes
Run 1 minutes
X 6 times

Rest

Rest

Walk 1 minutes
Run 1 minutes
X 10 times

Week 2

Rest

Walk 3 minutes
Run 2 minutes
X 5 times

Rest

Walk 1 minutes
Run 1 minutes
X 10 times

Rest

Rest

Walk/Run 1 mile
(record time)

Week 3

Rest

Walk 3 minutes
Run 3 minutes
X 4 times

Rest

Walk 3 minutes
Run 3 minutes
X 4 times

Rest

Rest

Walk 2 minutes
Run 3 minutes
X 5 times

Week 4

Rest

Walk 3 minutes
Run 5 minutes
X 3 times

Rest

Walk 3 minutes
Run 5 minutes
X 3 times

Rest

Rest

Walk/Run 1 mile
(Same time as
week 2)

Week 5

Rest

Walk 2 minutes
Run 7 minutes
X 2 times

Rest

Walk 2 minutes
Run 7 minutes
X 2 times

Rest

Rest

Walk 2 minutes
Run 8 minutes
X 3 times

Week 6

Rest

Walk 2 minutes
Run 8 minutes
X 3 times

Rest

Walk 2 minutes
Run 8 minutes
X 3 times

Rest

Rest

Walk 3 minutes
Run 1.5 km
X 2 times

Week 7

Rest

Walk 2 minutes
Run 10 minutes
X 2 times

Rest

Walk 2 minutes
Run 10 minutes
X 2 times

Rest

Rest

Walk 3 minutes
Run 2.5 km

Week 8

Rest

Walk 2 minutes
Run 10 minutes
X 2 times

Rest

Walk 2 minutes
Run 10 minutes
X 2 times

Rest

Rest

Walk 3 minutes
Run 3.km

Week 9

Rest

Walk 2 minutes
Run 12 minutes
X 2 times

Rest

Walk 2 minutes
Run 12 minutes
X 2 times

Rest

Rest

Walk 3 minutes
Run 3.5km
Walk 1 km

Week 10

Rest

Walk 2 minutes
Run 15 minutes
X 2 times

Rest

Walk 2 minutes
Run 15 minutes
X 2 times

Rest

Rest

5 km Race



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Comments

Aug 27, 2013 7:11pm
jssaggie12
Good guide here!
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