Fit For Life Coaching Beginner 5km run training plan Follow this beginner 5km training plan & run your first 5km! This is a basic entry level 5km training plan. This is aimed at people who have done very little or no running at all. It assumes that you have medical clearance to start training and have no existing injuries. This plan eases you into your 5km training plan gradually. The idea is to transform you from a walker to a runner, getting you to begin running a 5K or 3.1 miles on a regular basis in just six weeks. The training consists of 3 workouts per week, which should take you between 20 40 minutes as the weeks progress. Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. Don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run. On your rest days you could use this time to swim, yoga, stretching or if you have the energy some body weight strength exercises. It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready. "Anybody can be a runner. We were meant to move. We were meant to run. It's the easiest sport." --Bill Rodgers
WEEK 1 Run for 1 min and walk 1 min Repeat this 10 times Run for 2 mins and walk 3 mins Repeat this 5 times Run 2 mins, walk 4 mins Repeat this 5 times "In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that." -Fred Lebow, New York City Marathon co-founder
WEEK 2 Run for 3 mins and walk 3 mins Run for 3 mins and walk 3 mins Repeat this 5 times Run 5 mins, walk 3 mins Repeat this 3 times "Running is the greatest metaphor for life, because you get out of it what you put into it" -Oprah Winfrey
WEEK 3 Run for 7 min and walk 2 min Bris Run for 8mins and walk for 2mins Repeat this 3 times Run 8 mins, walk 2 mins "Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn-out beliefs stop you from moving beyond yourself." -John Bingham, running speaker and writer
WEEK 4 Run for 8 min and walk 2 min Bris Run for 10mins and walk for 2mins Repeat this 2 times and then run for 5mins Run 8 mins, walk 2 mins "Remember the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running." -Sarah Condor
WEEK 5 Run for 9 min and walk 1 min Repeat this 3 times Run 12mins and walk 2mins Repeat this 2 times and then run for 5mins Run 8mins and walk 2mins "You also need to look back, not just at the people who are running behind you but especially at those who don't run and never will... those who run but don't race...those who started training for a race but didn't carry through...those who got to the starting line but didn't in the finish line...those who once raced better than you but no longer run at all. You're still here. Take pride in wherever you finish. Look at all the people you've outlasted." - Joe Henderson
WEEK 6 Run for 15 min and walk 1 min Repeat this 2 times Run for 8mins and walk for 2mins 5km Race Day On race day: You will probably find that you can run at least 20 minutes before you need a break, whatever your plan, start slowly, and don t wait until you are exhausted before taking some one-minute walk breaks Congratulations on completing the 5km training plan and finishing your 5km!!! "We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort." --Jesse Owens Do you want to take it to the next level? You can contact me for Beginner10km, Intermediate to Advanced 10km with bonus core program, ½ marathon or full marathon training plans. Email: janet@fitforlifecoaches.co.nz Website: fitforlifecoaches.co.nz