Running places a lot more stress on the lower limbs than they may be used to and that in turn can lead to running related injuries but in most cases these injuries can be avoided. In the beginning your fitness level will improve quite quickly as it doesn’t take long for your cardiovascular system (heart & lungs) to start showing a positive response to exercise but structurally the improvements may take a little bit longer as it takes your muscles, bones and connective tissue more time to show the same positive response. A manageable volume of training followed by rest and proper nutrition is how you improve so it’s important to be patient and don’t try get too far ahead of yourself. This is why the majority of training plans start with such an easy effort.
Note: Distances in Metres / Kilometres.
5K Beginner – Finisher
- Day 1: 5 Min Brisk Walk. (5 Min Run / 60 secs walk, Repeat for 20 mins). Walk to finish
- Day 2: Rest
- Day 3: 5 Min Brisk Walk. (10 Min Run / 60 secs walk, 10 Min Run). Walk to finish
- Day 4: 5 Min Brisk Walk. (10 Min Run / 60 secs walk, 10 Min Run). Walk to finish
- Day 5: Rest
- Day 6: 5 Min Brisk Walk. (10 Min Run / 60 secs walk, 10 Min Run). Walk to finish
- Day 7: Rest or Active Recovery. Cycle / Swim / Brisk Walk.
5K Intermediate – Targetting 25-35 Mins
- Day 1: Rest
- Day 2: 20-30 Min Easy
- Day 3: 10 Min Easy, 4 *800 M @ 5K Pace from TT, 2 min Walk Recovery between reps. 10 Min Cool down
- Day 4: 20-35 Min Easy
- Day 5: Rest
- Day 6: 20-35 Min Easy
- Day 7: 30-40 Min Easy
10K Beginner – Finisher
- Day 1: Run at conversational pace for 20-25 Mins.
- Day 2: Rest
- Day 3: Tempo Run. (10 mins easy pace followed by 15 mins faster then 10 easy to finish) Slightly faster than conversation pace.
- Day 4: Rest
- Day 5: Run at conversational pace for 20-25 Mins.
- Day 6: Rest or Active Recovery. Cycle / Swim / Brisk Walk.
- Day 7: Run for 40-45 Mins. Out and back route. Run out for 25 and return for 20. Walk to finish.
10K Intermediate – Targetting 45-60 mins
- Day 1: 8-10K Easy
- Day 2: Rest
- Day 3: 10 Min Easy, 5 *1K @ 5K Pace from TT, 4 min Walk Recovery between reps. 10 Min Cool down
- Day 4: 20-35 Min Easy
- Day 5: Rest
- Day 6: Tempo Run. (10 mins easy pace followed by 20-25 mins Steady Pace and 10 mins cool down)
- Day 7: 8-10K Easy