This Schedule Should get you up to running about 5k from never having run (or being really unfit) in 9 or 10 weeks with minimal risk of injury (or giving up!)
All should include a 5 minute warm up (brisk walk/stretches)
(Key: W=Week, m=minutes, R=Run, W=Brisk Walk, s=seconds)
W1: Three Runs 8x 60sR/90sW
W2: Three Runs 6x 90sR/2mW
W3: Three Runs 2x 90sR/90sW/3mR/3mW
W4: Three Runs 2x 3mR/90sW/5mR/2.5mW
W5: Three Runs:
Run 1: 3x 5mR/3mW
Run 2: 8mR/5mW/8mR
Run 3: 20min Run
W6: Three Runs
Run 1: 5mR/3mW/8mR/3mW/5mR
Run 2: 10mR/3mW/10mR
Run 3: 22mR
W7: Three Runs 25m
W8: Three Runs 28m
W9: Three Runs 30m
We will be working our way through the schedule, initially going at the pace of the slowest. If enough people join we'll split into a "working up to 5k" group, and a "5k+" Group.
Our aim is to get at least 1 run a week in meaning you'll want to get another couple in during the week if you want to follow the plan above
Enjoy
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