Beginners’ 5kms

Always begin by warming up: walk for 5 minutes and then stretch. Then follow the day’s training. Plus 5 minutes walk to cool down at the end.

Four sessions a week are all that you need to complete your goal 5 kms. No matter how good you feel do not be tempted to train on the other days. Rest is an important part of any exercise schedule.

This schedule is based on time. It will get you round the 5 kms course comfortably. So don’t think about distance, just think about time running.

Follow each session carefully. The walk times are as important as the run times. It is a very gradual build up in order to get to a continuous run of 5 kms. The actual speed at which you run is of no account. When you get to the end of this programme successfully you will be able to go on to other programmes which will build your distance or speed or both.



Wk


Session 1

Session 2

Session 3

Weekend

1Run 5 minutes
walk 4 minutes
x 3
Run 8 minutes
walk 5 minutes
Run 8 minutes
Run 5 minutes
walk 4 minutes
x 3
Run 10 minutes
walk 5 minutes
run 10 minutes
2Run 6 minutes,
walk 3 minutes,
x3
Run 10 minutes
walk 5 minutes
run 10 minutes
Run 6 minutes,
walk 3 minutes,
x3
Run 11 minutes
walk 5 minutes
run 11 minutes
3Run 6 minutes,
walk 2 minutes,
x3
Run 11 minutes
walk 5 minutes
run 11 minutes
Run 6 minutes,
walk 2 minutes,
x3
Run 12 minutes
walk 5 minutes
run 12 minutes
4Run 7 minutes,
walk 3 minutes,
x3
Run 12 minutes
walk 5 minutes
run 12 minutes
Run 7 minutes,
walk 3 minutes,
x3
Run 13 minutes
walk 4 minutes
run 13 minutes
5Run 7 minutes,
walk 2 minutes,
x3
Run 13 minutes
walk 4 minutes
run 13 minutes
Run 7 minutes,
walk 2 minutes,
x3
Run 14 minutes,
walk 4 minutes,
run 14 minutes
6Run 8 minutes,
walk 2 minutes,
x 3
Run 14 minutes,
walk 4 minutes,
run 14 minutes
Run 8 minutes,
walk 2 minutes,
x 3
Run 15 minutes,
walk 5 minutes,
run 15 minutes
7Run 10 minutes
walk 2 minute
x 3
Run 15 minutes,
walk 5 minutes,
run 15 minutes
Run 10 minutes
walk 2 minute
x 3
Run 15 minutes,
walk 4 minutes,
run 15 minutes
8Run 10 minutes
walk 1 minute
x 3
Run 15 minutes,
walk 4 minutes,
run 15 minutes
Run 10 minutes
walk 1 minute
x 3
Run 15 minutes,
walk 3 minutes,
run 15 minutes
9Run 14 minutes
walk 4 minutes
run 14 minutes
Run 30 minutes Run 14 minutes
walk 4 minutes
run 14 minutes
Run 30 minutes
10Run 20 minutesRun 20 minutesRestRace / Event

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