5k Training Plan

11 Jan

I was flattered last  night because someone actually came to me for advice regarding running. After all I am not a running expert and have no background training or knowledge (I started getting serious about running July 2011 and any time before that I despised running! and was never very good at it). Now I do it for personal enrichment and because it is healthy!  I am still learning and progressing myself but this blog is actually helping someone and motivating them which made me feel special and like this blog is not for nothing.

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I was asked if I had any tips for beginner runners.

As for that question, I can only give tips on what I have experienced myself and what I have to keep telling myself to this day:

  • Pace Yourself!
  • Running is tough so don’t expect to become a cross country runner over night
  • Keep With ItPerfect Practice Makes Perfect!
  • Invest in good shoes

The plan listed below is the plan I followed to help me begin running.

This training plan consists of running 3days/week for 8 weeks straight.

*When it says “jog” it means to jog. Jog at a steady pace that you feel comfortable. It doesn’t mean run at full speed.

Week  Training plan
1.1 Warm up for 5 minutes, then do this 5x: jog 45 seconds, walk 60 seconds
1.2 Warm up for 5 minutes, then do this 5x: jog 45 seconds, walk 90 seconds, jog 45 seconds, walk 60 seconds
1.3 Warm up for 5 minutes, then do this 5x: jog 45 seconds, walk 90 seconds, jog 45 seconds, walk 60 seconds
   
2.1 Warm up for 5 minutes, then do this 3x: jog 90 seconds, walk 90 seconds, jog 90 seconds, walk 2 minutes
2.2 Warm up for 5 minutes, then do this 3x: jog 90 seconds, walk 90 seconds, jog 90 seconds, walk 2 minutes
2.3 Warm up for 5 minutes, then do this 3x: jog 90 seconds, walk 90 seconds, jog 90 seconds, walk 2 minutes
   
3.1 Warm up for 5 minutes, then do this 2x: jog 2 minutes, walk 2 minutes, jog 3 minutes, walk 2 minutes
3.2 Warm up for 5 minutes, then do this 2x: jog 2 minutes, walk 2 minutes, jog 3 minutes, walk 2 minutes
3.3 Warm up for 5 minutes, then do this 2x: jog 2 minutes, walk 2 minutes, jog 3 minutes, walk 2 minutes
   
4.1 Warm up for 5 minutes, jog 3:00, walk 2:00, jog 4:00, walk 2:00, jog 5:00, walk 3:00
4.2 Warm up for 5 minutes, jog 3:00, walk 2:00, jog 4:00, walk 2:00, jog 5:00, walk 3:00
4.3 Warm 5:00, jog 3:00, walk 2:00, jog 6:00, walk 3:00, jog 4:00, walk 2:00. You’re half way to your goal!
   
5.1 Warm up 5:00, jog 5:00, walk 2:00, jog 7:00, walk 2:00, jog 5:00, walk 1:00
5.2 Warm up 5:00, jog 5:00, walk 2:00, jog 8:00, walk 2:00, jog 2:00
5.3 Warm up 5:00, jog 8:00, walk 2:00, jog 10:00, walk 2:00
   
6.1 Warm up 5:00, jog 6:00, walk 1:00, jog 12:00, walk 2:00
6.2 Warm up 5:00, jog 10:00, walk 1:00, jog 8:00, walk 2:00
6.3 Warm up 5 minutes, then jog for 20 minutes with no walking. You’ve done 75% of the workouts! 🙂
   
7.1 Warm up 5  minutes, then jog 15 minutes, walk 2 minutes, jog 5 minutes
7.2 Warm up 5  minutes, then jog 20 minutes, walk 2 minutes, then run for 1 minute
7.3 Warm up 5 minutes, then jog 22 minutes, walk 1 minute, then run for 1 minute
   
8.1 Warm up for 5 minutes, then jog for 25 minutes with no walking
8.2 Warm up for 5 minutes, then jog for 28 minutes with no walking
8.3 Final run! 5 minute warmup, then jog for 30 minutes with no walking. You’ve made it!

Good Luck With Your Journey and Let Me Know How it Goes!

Feel free to comment on my blog. I won’t bite.

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DISCLAIMER: I am not a registered dietitian, or certified fitness expert. The purpose of my blog is to share my own personal knowledge, opinions, and experiences with food, fitness, and life.

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