Week 5

December 9, 2015
Week 5
Day 1:

5 min warm up
Run 5 mins
Walk 3 mins
Run 5 mins
Walk 3 mins
Run 5 mins
Cool down

Day 2:

5 min warm up
Run 8 mins
Walk 5 mins
Run 8 mins
Cool down

Day 3:

5 min warm up
Run 20 mins without walking
Cool down
 

Week 4

December 2, 2015
Day 1:

5 min warm up
Run 3 mins
Walk 90 seconds
Run 5 mins
Walk 2 1/2 mins
Run 3 mins
Walk 90 seconds
Run 5 mins
Walk 2 1/2 mins

Day 2:

Same as day 1

Day 3:

Same as day 1
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Week 3

November 23, 2015
Day 1:

5 Minute warm up
90 seconds run
90 seconds walk
3 minutes run
3 minutes walk
x 2

Day 2:

5 Minute warm up
90 seconds run
90 seconds walk
3 minutes run
3 minutes walk
x 2

Day 3:

5 Minute warm up
90 seconds run
90 seconds walk
3 minutes run
3 minutes walk
x 2

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Week 2

November 16, 2015
Week 2, day 1:

5 Minute warm up
1.30 mins run
2 Minutes walk
x 4

1 minute run
1 minute walk
x 2

5 minutes cool down

Week 2, day 2:

5 Minute warm up
1.30 minute run
2 minutes walk
x 6

5 Minute cool down

Week 2, day 3:

5 Minute warm up

1.30 minute run
2 minutes walk
x 6

5 minutes cool down



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Your weekly schedule to get your 5 km going

November 12, 2015
This is a very basic from sitting, doing nothing to getting your first 5 km going.
You only need 3 days of the week to do this and you can start at any time.

Get going and get that first 5 km under your belt.

Week 1, day 1:

5 minute warm up

1 minute run
1.30 minute walk
x 6

5 minute cool down

Week 1, day 2:

5 minute warm up

1 minute run
1.30 minute walk
x 8

5 minute cool down

Week 1, day 3

5 minute warm up

1 minute run
1.30 minute walk
x 8

5 minute cool down
Continue reading...
 

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