Running plan for 5K-Part 1

Trying to run in succession with no luck? are you Disappointed by your poor endurance? if so, I made you a running plan for 5K – no commercials and no attachments! guaranteed. 

Note that patience can easily be lost and very quickly you may think of shortcuts and jumps to more advanced stages. I encourage you to be patient, don’t try to do more, even if you think you can. On the other hand, if you have difficulty in certain stages of the program, it will simply last longer. Don’t feel pressured to do more than your body is capable of, repeat the same week in the program in case it is needed, and proceed to the next steps only when you feel ready. 

general principles:

A. Adhere to the schedule of the program Each section of the program is 20 to 30 minutes long over 3 times a week. This is exactly the amount of time recommended by many good physical fitness studies. I wrote the days Sunday-Tuesday-Thursday as your running days, but you can choose days that are comfortable for you. Adhere to the schedule of the program and make sure to leave the spare days for recovery and rest between workouts. Don’t worry about your running speed. A quick run will come when your body gets stronger and your physical fitness improves. In the meantime, make sure to gradually increase the running time and distance of each run.

B. There are 2 ways to follow this program: Measure your run by time or distance. Each of the two works very well, choosing your preferred method (time or distance) and what will make it easier for you to follow the instructions. If you choose the time option, try to estimate your running distances, it is not necessary to know the exact distance of the run. Before starting any workout be sure to do 5 minutes of warm-up by walking or jogging and doing resuscitation before and after each run.  

The 9-week training program

Week 1

Sunday: A 5-minute walk away. Then alternately, 60 seconds of jogging, 90 seconds of walking until 20 minutes complete.

Tuesday: 5 minutes walk to warm up. Then alternately, 60 seconds of jogging, 90 seconds of walking until 20 minutes complete.

Thursday: 5-minute warm-up. Then alternately, 60 seconds of jogging, 90 seconds of walking until 20 minutes complete.

Week 2

Sunday: A 5-minute walk away. Then alternately, 90 seconds of jogging, 2 minutes of walking until 20 minutes complete.

Tuesday: 5 minutes walk to warm up. Then alternately, 90 seconds of jogging, 2 minutes of walking until 20 minutes complete.

Thursday: 5-minute warm-up. Then alternately, 90 seconds of jogging, 2 minutes of walking until 20 minutes complete.

Week 3

Sunday: A 5-minute walk away. Then repeat the following steps twice: 200m running (or 90 seconds), Walk 200m (or 90 seconds). then, 400m (or 3 minutes) running, 400m (or 3 min) walk.

Tuesday: 5-minute walk to warm up. Then repeat the following steps twice:

200m running (or 90 seconds), Walk 200m (or 90 seconds), 400m (or 3 minutes) running, 400m (or 3 min) walk.

Thursday: 5-minute warm-up. Then repeat the following steps twice: 200m running (or 90 seconds), Walk 200m (or 90 seconds), 400m (or 3 minutes) running, 400m (or 3 min) walk.

Please stay tuned tomorrow for PART 2 of the article- weeks 5-9.