5k Training Plan – Six-week Zero to Hero 5K Programme

//5k Training Plan – Six-week Zero to Hero 5K Programme

5k Training Plan – Six-week Zero to Hero 5K Programme

5k Training Plan

A basic 5K training plan for those who wish to improve their fitness, as a challenge to themselves or as a way of raising money for a charity .The programme assumes you don’t run at all yet , are generally unfit and perhaps need to lose weight. It is designed to get you round your targeted 5K race at a comfortable pace.

As part of the 5k training plan and on an ongoing basis throughout the six weeks it is important to do a basic flexibility routine for about 15 minutes each day involving gentle mobility exercises. These simple exercises in themselves will help you to strengthen muscles and joints and improve your cardiovascular fitness.

If there are any personal health issues which might affect your ability to carry out this type of exercise and training you should consult your GP before undertaking the programme.

For more personal advice on endurance running and training it is always best to consult a suitably qualified and experienced running coach.

WEEK ONE
Mon Rest
Tue Walk for one minute then run for one minute . Do 5 times
Wed Rest
Thu Walk 1 min, run 1 min. Do 10 times
Fri Rest
Sat Rest
Sun Walk 2 mins, run 2 mins. Do 5  times
WEEK TWO
Mon Rest
Tue Walk 2 mins, run 2 mins. Do 5 times
Wed Rest
Thu Walk 3 mins, run 3 mins. Do 5 times
Fri Rest
Sat Rest
Sun Walk 4 mins, run 4 mins. Do 5 times
WEEK THREE
Mon Rest
Tue Walk 5 mins, run 5 mins. Do 3 times
Wed Rest
Thu Walk 5 mins, run 5 mins. Do 3 times
Fri Rest
Sat Rest
Sun Walk 2 mins, run 8 mins. Do twice
WEEK FOUR
Mon Rest
Tue Walk 2 mins run 8 mins. Do twice
Wed Rest
Thu Walk 2 mins  run 8 mins. Do twice
Fri Rest
Sat Rest
Sun Walk 2 mins then run for 10 mins then walk for 2 mins
WEEK FIVE
Mon Rest
Tue Walk 2 mins then run for 10 mins then walk for 2 mins.
Wed Rest
Thu Walk for 2 mins then run for 12 mins then walk for 2 mins
Fri Rest
Sat Rest
Sun Walk for 2 mins then run for 15 mins. Walk for 5 mins then run for 10 mins.
WEEK SIX
Mon Rest
Tue Walk for 2 mins then run for 20 mins then walk for 2 mins
Wed Rest
Thu Walk for 2 mins then run for 15 mins then walk for 2 mins
Fri Rest
Sat Rest
Sun 5K Race
By |2013-05-18T21:32:37+00:00May 18th, 2013|Training Plan|Comments Off on 5k Training Plan – Six-week Zero to Hero 5K Programme

About the Author: