obstaclemudrunner.co.uk
ForEliteAtheletes toFunRunners
Week 1
Day 1
– Run 1 min, Walk 2 min, x8
Day 2
– Run 1 min, Walk 2 min, x6
Day 3
– Run 1 min, Walk 2 min, x10
Week 2
Day 1
– Run 2 min, Walk 2 min, x7
Day 2
– Run 2 min, Walk 2 min, x6
Day 3
– Run 2 min, Walk 2 min, x8
Week 3
Day 1
– Run 4 min, Walk 2 min, x6
Day 2
– Run 4 min, Walk 2 min, x5
Day 3
– Run 4 min, Walk 2 min, x7
Week 4
Day 1
– Run 6 min, Walk 3 min, x4
Day 2
– Run 6 min, Walk 2 min, x3
Day 3
– Run 6 min, Walk 3 min, x5
Week 5
Day 1
– Run 8 min, Walk 3 min, x3
Day 2
– Run 8 min, Walk 2 min, x3
Day 3
– Run 8 min, Walk 1 min, x3
Week 6
Day 1
– Run 10 min, Walk 3 min, x3
Day 2
– Run 10 min, Walk 2 min, x3
Day 3
– Run 10 min, Walk 1 min, x3
Week 7
Day 1
– Run 12min, Walk 3 min, x2
Day 2
– Run 14 min, Walk 3 min, x2
Day 3
- Run 15 min, Walk 3 min, x2
Week 8
Day 1
– Run 18min, Walk 2 min,
Run 15 min
Day 2
– Run 10 min, Walk 3 min,
Run 20 min
You can do it!
Run 5K
non-stop.
WELL DONE
38
If I can do it, anyone can!
So it seems there’s more to it than putting
on your trainers and heading out the door. If
you think that’s how it’s done you’re in for a
shock. You’ll more than likely injure yourself
or give up because for a non runner it really
is hard work and anyone who achieves it
deserves full credit for their achievements.
So, newbies, plan your run.
Here’s a program which takes you from non runner to
pro 5k’er in just 8 weeks.
The program is designed to condition your body
for running by increasing the distances between
breaks gradually so that your body adapts to the new
instructions you’re telling it.
You might even think the program is too slow at
first but stay with it – things will become tougher
throughout the program and your body will thank you
for it. There’s no rush to be running 5k in 1 week.
The target is to run 5K in 8 weeks but take longer if
things get too hard for you.
Before you start.
•
GPS watches
such as Garmin, TomTom, Polar,
Soleus, Nike, Apple amongst others are a great
accessory to your run training. If you don’t have
a GPS watch, your target is to be able to run for
30 mins at the end of the program which will be
approximately 5k.
•
Improve your diet
–everything you eat and drink can
affect your running performance. If you think there
are changes to be made, now is the time to do it.
There’s no point undoing all that work by eating your
own body weight in chocolate.
•
Push yourself
– be realistic. It’s going to be hard
at first. Go out in a positive mood and push to do
the time you’ve set out to do. Puffing and panting is
good, dizzy spells and passing out is not. Be sensible
and listen to your body. We want you out of your
comfort zone but not so much you end up in a heap
on the floor.
•
Reward yourself, you’ve earned it
– It helps to
stay motivated if you reward yourself after you have
achieved your goal. This can be anything you want it
to be. A nice meal, a new item of clothing, a pair of
shoes. NOT cake.
The program is just 3 days a week.
The 2nd day is always your shortest run and the
3rd will always be your longest.
Choose any 3 days you wish but remember to give
yourself rest days too.
Start and finish each main run with a 5 minute walk.
This warms up your muscles before a run and allows
those tired muscles to recover after a run which helps
prevent injury. You may need to stretch too.
So, here we go.
Just to be clear, Day 1 would be run 1 min,
walk 2 mins, repeat 8 times.
Good Luck?
RACE: GET STARTED
ready, steady....
0 – 5k in 8 weeks
Let us know how
you got on.
donna@
obstaclemudrunner.
co.uk
