Training For A 5k

Training For A 5k photo 0 fitness
Содержание
  1. Week 1
  2. Week 2
Prior to you start:
  • Get a watch with a lap switch.
  • Run 20-40 minutes 3 or 4 days a week, for 2 weeks.
  • Total at least one 45-minute run at your very own pace easily. No walking.

Week 1

Rest or cross-train.

Monday

-train or 40-60 min. run.

Tuesday

Rest, cross-train, or 30-45 minutes. run.

Wednesday

400m, 5-8 times at 3-4 min. rate (200m jog between each).

Thursday

Rest, cross-train, or 30-45 minutes. run.

Friday

30-45 min. run.

Saturday

1 mile at 7:30 rate; push more challenging 400m.

Training For A 5k photo 1

Week 2

Rest or cross-train

Monday

100m, 12-15 times at 45 sec. pace (100m jog in between each).

Tuesday

Relax, cross-train, or 30-45 minutes. run.

Wednesday

800m. 5-7 times at 4 minutes. speed (400m jog in between each).

Thursday

Relax, cross-train, or 30-45 min. run.

Friday

30-45 min. run.

Saturday

1 mile; push for fastest time.

Training For A 5k photo 2

Week 3

Rest or cross-train.

Monday

-train or 40-60 min. run.

Tuesday

Relax, cross-train, or 30-45 minutes. run.

Wednesday

( 3) 1-mile runs (400m jog between each).

Thursday

Rest, cross-train, or 30-45 min. run.

Friday

30-45 minutes. run.

Training For A 5k photo 3
Saturday

2 mile go for 7:30 pace; press more challenging 400m.

Week 4

Relax or cross-train.

Monday

100m, 7-10 times at 40 sec. pace.

Tuesday

Rest, cross-train, or 15-20 minutes. run.

Wednesday

400m, 3-5 times at 2:45 minutes. pace (200m jog in between each).

Thursday

Relax, cross-train, or 15-20 minutes. run.

Friday

10-15 minutes. run.

Saturday

Race day!

Tags: 5kmarathonmethodracerunningroutineexaminationtraining
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