Thinking of taking up running? Wonderful. Let's get started by setting a goal, building a running plan and getting you ready for things you'll need to consider on race day.
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Step 3- build a running plan.With your trraining schedule, plan to increase your overall distance no more than 10% a week. Otherwise you risk injury and a set back.
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Sample 5 km Running Plan - run Monday, Wednesday and Saturday of each week.
Rest the other days and stretch and/or practice yoga to maintain flexibility and
range of motion.
Week One - On your running days, run 1 minute and then walk for 2 minutes. Repeat the 1/2 minutes six times.
Week Two - On your running days, run 1 minute and then walk for 1 minute. Repeat ten times. Week Three - On your running days, run 2 minutes and then walk for 2 minutes. Repeat six times. Week Four - On your running days, run 2 minutes and then walk for 1 minute. Repeat seven times. Week Five - On your running days, run 4 minutes and then walk for 1 minute. Repeat four times. |
Week Six - On your running days, run 6 minutes and then walk for 1 minute. Repeat three times.
Week Seven - On your running days, run seven minutes and then walk for 1 minute. Repeat three times. Week Eight - On your running days, run eight minutes and then walk for 1 minute. Repeat three times. Week Nine - On your running days, run twelve minutes and then walk for 2 minutes. Repeat two times. Week Ten - On your running days, run 25 minutes and then walk for three minutes. |