How to Run 5k in 8 Weeks-a Beginners Guide

There’s no denying that running is an excellent way to keep fit.  It burns more calories than many ‘conventional’ forms of exercise, it’s great for your heart and lungs and, except for your kit, costs nothing.

If you want to get into running but can only manage a minute or two then give this 8 week programme a go.  It assumes you’re completely new to running and aims to get you doing approx. 5km non-stop by the end of the 8-week period.

Please remember these consideration before you start:

1. Invest in a good pair of running shoes. If you’re going to be running regularly, you’ll need the right kind of shoe to avoid injury. Your best bet is to go to a specialist running shop where they can analyse how you run and choose the best shoe to suit. It’s not cheap but it’s worth it in the long run (pardon the pun!).

2. Make sure you warm up with a brisk 5 minute walk before each run.

3. Don’t run on consecutive days but do try to have ‘active’ rest days where you at least go for a brisk walk.

4. If you have an injury, are pregnant or have a medical condition, speak to your GP or an exercise professional before starting.

5. If you feel dizzy, faint or experience pain at any point please stop.

6. Cool down after each workout with a 5 minute walk and stretch.

7. Finally, good luck and enjoy!

Week 1
Day 1: Walk 2 mins, jog 1 min. Repeat x 5
Day 2: Walk 1 min, jog 1 min. Repeat x 8
Day 3: Walk 1 min, jog 1 min. Repeat x 10

Week 2
Day 1: Walk 1 min, jog 2 mins. Repeat x 6, walk 2 mins
Day 2: Walk 1 min, jog 2 mins. Repeat x 6, walk 2 mins
Day 3: Walk 1 min, jog 3 mins. Repeat x 5

Week 3
Day 1: Walk 1 min, jog 4 mins. Repeat x 6, walk 1 min
Day 2: Walk 1 min, jog 5 mins. Repeat x 5
Day 3: Walk 1 min, jog 6 mins. Repeat x 4, walk 2 mins

Week 4
Day 1: Walk 1 min, jog 7 mins. Repeat x 3, walk 1 min, jog 5 mins
Day 2: Walk 1 min, jog 8 mins. Repeat x 3, walk 1 min, jog 2 min
Day 3: Walk 1 min, jog 9 mins. Repeat x 3

Week 5
Day 1: Walk 1 min, jog 10 mins. Repeat x 2, walk 1 min, jog 7 mins
Day 2: Walk 1 min, jog 11 mins. Repeat x 2, walk 1 min, jog 5 mins
Day 3: Walk 1 min, jog 12 mins. Repeat x 2, walk 1 min, jog 3 mins

Week 6
Day 1: Walk 1 min, jog 14 mins. Repeat x 2
Day 2: Walk 1 min, jog 16 mins, walk 1 min, jog 12 mins
Day 3: Walk 1 min, jog 18 mins, walk 1 min, jog 10 min

Week 7
Day 1: Walk 1 min, jog 20 mins, walk 1 min, jog 8 mins
Day 2: Walk 1 min, jog 22 mins, walk 1 min, jog 6 mins
Day 3: Walk 1 min, jog 24 mins, walk 1 min, jog 4 mins

Week 8
Day 1: Walk 1 min, jog 26 mins, walk 1 min, jog 2 min
Day 2: Walk 1 min, jog 28 mins, walk 1 min
Day 3: Walk 1 min, Jog 30 mins

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