5K Training Program

I’ve had a lot of people ask me how I got started running.  I did not start out running 6 miles, or 8 miles, or even 1 mile.  In fact, I bet that I could not run 50 feet without getting winded.  But I knew that I needed to start, and this was where I started.  I don’t know where I got this program from initially, but it is the one that I used, and it is also the one that I shared with a few people for them to try. 

Anyway, here is the 5K Training Program:
1. Before you start your workouts, make sure you warm up properly by walking for 5-10 minutes. You should always end your workout with a cool down by walking for another 5-10 minutes.
2. Week one: Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times. Aim for three sessions with that same sequence for week one.
3. Week two: Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times. Aim to do three sessions in week two. 
4. Week three: Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times. Aim for four sessions in week three. 
5. Week four: Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times. Shoot for four of those sessions in week four. 
6. Week five: Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times. Do four of those sessions in week five. 
7. Week six: Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times. Try to do four sessions for week six. 
8. Week seven: Walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Do four sessions this week. 
9. Week eight: Congratulations on making it to week eight! For your first run this week, try walking for 5 minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping. Aim to run for 30 minutes four times a week, and you’ll notice that your stamina and fitness will continue to improve.  Enter a 5K, and it does not matter if you run or walk/run … just start it and finish it.

Tomorrow I will post the 10K Training Program that I used before I graduated to the Half Marathon Training Program.

~ by Greg Vick on January 6, 2011.

One Response to “5K Training Program”

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