myjourneyfromfattofit

May 21, 2011

10 weeks to 5k run program

Filed under: Things I do to get fit a.k.a exercise! Eeek! — Tags: , , — myjourneyfromfattofit @ 3:26 pm

Learn to Run!

Begin each session with a 5 minute warm up of brisk walking. This is not included in the time totals below.

Week One

You only run Tues., Thurs. and Sat. All other days are rest recovery days. You will run 1 minute/walk 2 minutes and repeat 7 times. Your total run will be 7 minutes. Total time is 21 minutes.

Week Two

Run 1 minute/walk 1 minute-repeat 10 times. Total run is 10 minutes. Total time is 20 minutes.

Week Three

Run 2 minutes/walk 1 minutes-repeat 7 times. Total run is 14 minutes. Total time is 21 minutes.

Week Four

Run 2 minutes/walk 1 minute-repeat 8 times. Total run is 16 minutes. Total time is 24 minutes.

Week Five

Run 4 minutes/walk 1 minute-repeat 4 times. Total run is 16 minutes. Total time is 20 minutes.

Week Six

Run 6 minutes/walk 1 minute-repeat 3 times. Total run is 18 minutes. Total time is 21 minutes.

Week Seven

Run 7 minutes/walk 1 minute-repeat 3 times. Total run is 21 minutes. Total time is 24 minutes.

Week Eight

Run 8 minutes/walk 1 minute-repeat 3 times. Total run is 24 minutes. Total time is 27 minutes.

Week Nine

Run 10 minutes/walk 1 minute-repeat 3 times. Total run is 30 minutes. Total time 33 minutes.

Week Ten

Repeat week nine + Run 5 minutes/walk 1 minute once.  Total run is 35 minutes. Total Time 34

Tips for Running without injury:

  • Keep your shoulders down and back
  • Place your head in neutral position without looking up or down, and relax the neck muscles
  • Keep arms moving in a straight line, to minimize side to side movement. This wastes energy.
  • Avoid bouncing. Run forward, not up and down.

 ***Once again please note i am NOT a professional or a doctor – this is simply the program I follow – NOT a suggestion that you do the same.  If you choose to follow this program please consult your certified, licenced health professional FIRST. thank you and good luck!

Advertisements

2 Comments »

  1. This is a really superb program for beginner runners, and for those getting back into running. The run 1min and walk however many mins is a super calorie burner.
    Keep up the good work. I’ve been out twice this week and going again tomorrow morning.

    Comment by Jennifer Avventura — May 21, 2011 @ 3:32 pm

    • yes it is a great program – This was from the “learn to run” clinic I took at the running room. I had to add about 4-5 min on the end to actually get me to 5k – but I am a bit of a slower runner so not everyone will need to do this. I’m super psyched about running again! i love the feeling I get from my runs once I get to the point where I can manage 5k – and i keep thinking about our pact for a marathon together next year so once I master 5k I will begin training for 10k and so on and will post programs for those as well. And the 1 min walk interval is so important to get the lactic acid out of your muscles – there have been studies done that show it does not add any real “extra” time to your runs either!

      Comment by myjourneyfromfattofit — May 21, 2011 @ 7:12 pm


RSS feed for comments on this post. TrackBack URI

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Blog at WordPress.com.

%d bloggers like this: