Do you want to run 5k but have not run one yet or think you cannot do it?

Yes, you can! A few people in the world were born running. The great majority started running later and some had to learn to like it and, once they liked it, they never stopped. This could be you!

The following is a program for those who have little or no cardiorespiratory conditioning for endurance.

 

The Program

Week I: slow jog/walk

  • slow jog 3min and walk 1.5min (5 times)
  • slow jog 3min and walk 1.5min (6 times)
  • slow jog 3min and walk 1min (6 times)

 

Week II: slow jog/walk

  • slow jog 3min and walk 1min (6 times)
  • slow jog 4min and walk 1min(6 times)
  • slow jog 5min and walk 1min (5 times)

 

Week III: jog/walk

  • jog 5min and walk 1min (5 times)
  • jog 6min and walk 1min (5 times)
  • jog 5min and walk 1min (5 times) and jog 7 min

 

Week IV: run/walk

  • run 6min and walk 1min (4 times) and run 8 min
  • run 7min and walk 1min (4 times) and run 4 min
  • run 8min and walk 1min (4 times)

 

Week V: run/slow jog

  • run 9min and slow jog 1min (3 times) and run 5 min
  • run 10min and slow jog 1min (3 times) and run 2 min
  • run 12min and slow jog 1min (2 times) and run 8 min

 

Week VI: run/slow jog

  • run 14min and slow jog 1min (2 times) and run 4 min
  • run 16min and slow jog 1min (2 times)
  • run 18min and slow jog 1min (1 time) and run 14 min

 

Week VII: run/jog

  • run 20min and jog 1min (1 time) and run 12 min
  • run 22min and jog 1min (1 time) and run 10 min
  • run 24min and jog 1 min (1 time) and run 8 min

 

Week VIII: run/jog

  • run 26min and jog 1min (1 time) and run 6 min
  • run 28min and jog 1min (1 time) and run 4 min
  • run 30min and jog 1min (1 time) and run 2 min

 

Tips for staying healthy while you train

  • Every day you train, start and finish with a 5 min walk to warm up and cool down.
  • Do the static stretch after training.
  • Keep yourself hydrated. You probably will not need Gatorade, since it is necessary after 1 hour of intense activity. Water is usually enough.
  • If you are training for a race in the morning try to train in the morning. It is better if you are used to running in the same conditions (Time and temperature) of the race.
  • Remember: sunscreen, hat, light clothing, layers, good shoes, sunglasses.
  • Start on a flat course and add some hills when you feel more comfortable running.
  • To help you pass the time you can use a program like Nike Boom. You use it on your cell phone, with your favorite songs and program the intervals for that specific day. It is really cool!
  • What is running? What is a jog? Technically, you run if you go 8 min/mile pace or faster. But the most important thing, for a beginner, is to move and get conditioned. Interval training is an excellent tool to get in better condition. You can develop speed in your next stage of training.
  • You should run (train) on alternating days so your body can rest, recover and get ready for the next training session. It is important to avoid injuries as well.
  • Running is like meditation in movement! It is a great opportunity to talk to yourself and discuss the problems, the agenda, the world, etc… “If you don’t find the solution for a problem after 5 miles, you probably won’t”. (Born to run).
  • Have fun! If you are not having fun, keep running until it happens, it will, eventually!

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