This guide is for those of you in the GTA who have done little or no running at all. Although a short distance is a 5K ( 3.1 miles ) , it is still quite long career requires training and planning before jumping in. Although it is quite possible and enter a 5K walk or run your way to the end, this guide does not it is for this type of person
. This 5k sofa employment is for those of you who want to give their best and not just to show the shirt.Wearing my first 5k , I had to start running after a period of six months. However, at my best I found only a few miles a week . Once I finally decided to take the next step and sign up for a race ( A very important part of the process that could give
the extra motivation to train hard ) , we only had six weeks to get fit for my first race. Although it does not sound like a long time , six weeks is a long time to get your body in shape for a 5k and becomes the length of our couch to 5k training plan too.Before entering into the plan , I want to mention some points If you need more time to build , take a brisk walk on their days or more days a week.
Be sure to alternate between working days and days off, especially at first , to give your body plenty of recovery time.
Good running shoes go a long way ! If you find you have leg cramps or leg cramps , take a look at the shoes. If you are looking for irregular , trying to get a new pair. A good pair of good running shoes mount makes a big difference .
Do not be afraid to exercise. The only way to improve is to work harder than what is comfortable . Do not let comfort get in the way of his goals.
Always warm . Taking the time to stretch and warm up your legs with a run / walk is important.Ok , now in terms of training
Week 1
Day 1 : Start a nice easy pace over 6 minutes at a pace you can handle. Take 2 minutes to walk or run to lower the heart rate , and then repeat this cycle.
Day 2: Run for 8 minutes at a pace that you can manage and even take 2 minutes to walk or run until your heart rate slows . Repeat once for a total of 20 minutes.
Day 3 : Repeat Day 1
Week 2
Day 1 : It runs for 8 minutes at a comfortable pace and walking / jogging for two minutes. Repeat once for a total of 20 minutes.
Day 2: Run for 10 minutes walking / jogging for two minutes. Repeat once for a total of 24 minutes.
Day 3 : Repeat Day 1
Week 3
Day 1 : It runs for 12 minutes and walk for 3 minutes. Repeat once for a total of 30 minutes.
Day 2: Running for 15 minutes straight, and then stop and rest for 5 minutes. Repeat career 15 minutes, for a total of 30 minutes of running
Day 3 : Repeat Day 1
Week 4
Day 1 : Run for 15 minutes at a slow jog for 5 minutes, then a period of 10 minutes
Day 2: Run for 18 minutes , walk for 2 minutes, then repeat for a total of 40 minutes
Day 3 : Switches between 100m and 100m sprints walking for a total of 15 minutes. Finish off with a light jog 5 minutes to keep your heart rate
Week 5
Day 1 : It runs for 20 minutes straight, then rest until your heart rate returns to normal. Repeat for a total of 40 minutes of running
Day 2 : Switches between 100m and 100m sprints jogging . Repeat for a total of 20 minutes. Kill it with a stroke of light 10 minutes
Day 3 : 10 minutes run as fast as you can , keeping a steady pace, and track their time : the running time . Repeat this time. When finished , measure the distance with your car. Use this function to try your estimated rate of one mile
Day 4 : You will need this extra recovery day for a race . Jogging for 25 minutes at a slow pace and focus on breathing and form. Find what works best for you
Week 6
Day 1 : Take a moderate pace jog for 30 minutes and keep an eye on your time. Measure the distance from the car to see how far you can cover in 30 minutes. This will help you find a manageable pace for the race.
Day 2 : Alternate between 1 minute and run sprints 1 minute. Focus on form and breathing trying to keep your heart rate up the whole time.
Day 3 : Repeat three days last week and see if your time is improving. You should see a significant increase in time
Race Week
Day 1 ( Monday or Tuesday) : Take a long abdominal movement for 25-30 minutes back relax and work on breathing and rhythm. Do not push yourself too hard .
Day 2 : Enter up to a jog 15-20 minutes just to keep your feet ready for the race. This should be a run of confidence because now if you follow the program that is running great!
Columbus Day : Go ahead and give it all and have fun! Do not take a good pace too fast and let your legs have to finish . You will be hard for your heart once the adrenaline rush slows down and your legs stop feeling like jelly .
Day 1 ( Monday or Tuesday) : Take a long abdominal movement for 25-30 minutes back relax and work on breathing and rhythm. Do not push yourself too hard .
Day 2 : Enter up to a jog 15-20 minutes just to keep your feet ready for the race. This should be a run of confidence because now if you follow the program that is running great!
Columbus Day : Go ahead and give it all and have fun! Do not take a good pace too fast and let your legs have to finish . You will be hard for your heart once the adrenaline rush slows down and your legs stop feeling like jelly .