Going for a run is the closest we get to flying as humans, its a great way to unwind and stay in shape. This program is designed to help you get off the couch and run your very first 5km. Its important to see your doctor or health care provider before trying a new exercise program, use your doctor, they are on your side!
It's important to start by visualizing your end goal and one of the best ways to achieve this is to pick a date or sign up for a race at least five weeks away. Follow our 10 000 step a day challenge or run for fun program first if you are an absolute novice at exercise then challenge yourself to reach a new level with this training program.
This plan builds from an easy run & walk combination to 5km of steady running, giving you the distance and stamina you’ll need to achieve your 5km goal on goal date.
Week 1
Day 1: 5 Min Power Walk. 4 ‘Rounds’. 5 Min Easy Walk.
Day 2: Rest.
Day 3: 5 Min Power Walk. 6 ‘Rounds’. 5 Min Easy Walk.
Day 4: Rest or Cross Train.
Day 5: 5 Min Power Walk. 10 Minute Run. 5 Min Easy Walk.
Day 6: Rest or Cross Train.
Day 7: 800m Power Walk. 1.6km Run. 800m Easy Walk
Week 2
Day 1: 5 Min Power Walk. 4 ‘Rounds’. 5 Min Easy Walk.
Day 2: Rest.
Day 3: 5 Min Power Walk. 6 ‘Rounds’. 5 Min Easy Walk.
Day 4: Rest or Cross Train.
Day 5: 5 Min Power Walk. 15 Minute Run. 5 Min Easy Walk.
Day 6: Rest or Cross Train.
Day 7: 800m Power Walk. 1.6km Run. 800m Easy Walk
Week 3
Day 1: 5 Min Power Walk. 8 ‘Rounds’. 5 Min Easy Walk.
Day 2: Rest.
Day 3: 5 Min Power Walk. 20 Minute Run. 5 Min Easy Walk.
Day 4: Rest or Cross Train.
Day 5: 5 Min Power Walk. 5 ‘Rounds’. 5 Min Easy Walk.
Day 6: Rest or Cross Train.
Day 7: 800m Power Walk. 3.0km Run. 800m Easy Walk
Week 4
Day 1: 5 Min Power Walk. 20 Minute Run. 5 Min Easy Walk.
Day 2: Rest.
Day 3: 5 Min Power Walk. 25 Minute Run. 5 Min Easy Walk.
Day 4: Rest or Cross Train.
Day 5: 5 Min Power Walk. 25 Minute Run. 5 Min Easy Walk.
Day 6: Rest or Cross Train.
Day 7: 800m Power Walk. 4.0km Run. 800m Easy Walk
Week 5
Day 1: 5 Min Power Walk. 15 Minute Run. 5 Min Easy Walk.
Day 2: Rest.
Day 3: 5 Min Power Walk. 20 Minute Run. 5 Min Easy Walk.
Day 4: 3km Easy Run.
Day 5: Rest.
Day 6: 800m Power Walk.800m Easy Run. 800m Easy Walk.
Day 7: 5km Run!
Tiger Athletic is a modern, private, appointment-only gym in Sandton, Johannesburg using a rigorous, results-focused methodology. We are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.
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