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December 11, 17

Couch to 5km Run, 12 week running program

Starting a running program can be quite scary and if your not a runner your goal of running 5km non stop may seem like a unachievable dream.

The most important part of starting a running program is making sure you start slowly and gradually build up your running distances and intensity to ensure you stay injury free.

Please ensure you have a good pair of running shoes and if you have not exercised for awhile please see your GP to get clearance before starting a running program.

Each session should start with a good 5-10min warm up and stretch and end with a 5-10min cool down and stretch as well.

Wk Mon Tues Wed Thurs Fri Sat Sun
1 20min brisk walk 20min brisk walk Off 20min brisk walk 30-40min slow walk Off Off
2 20min interval session 1min jog, 1 min walk repeat 10 times 30min slow walk Off 20min interval session 1min jog, 1 min walk repeat 10 times 30min slow walk Off Off
3 20min interval session 1min jog, 1 min walk repeat 10 times 40min slow walk Off 20min interval session 1min jog, 1 min walk repeat 10 times 40min slow walk Off Off
4 25min jog-walk. Jog for as long as you can then walk. Once recovered jog again repeat for the time frame Off 40min brisk walk, find some hills. Off 25min jog-walk. Jog for as long as you can then walk. Once recovered jog again repeat for the time frame 40min brisk walk, find some hills. Off
5 30min jog-walk. Decrease your rest periods/walking time 4x 800m runs4x400m runsRest as much as needed to perform runs at a high intensity Off 40-60min slow walk 30min jog-walk. Decrease your rest periods/walking time Off Off
6 20min slow jog, try not to rest/walk at all Find a long hill and do5 hill climbs Off Off 20min slow jog, try not to rest/walk at all Find a long hill and do 5 hill climbs Off
7 Off 25min slow jog, try notto rest/walk Off 25min slow jog, try not to rest/walk 4x800m4x400mRest as much as needed to perform at a high intensity Off Off
8 25min jog no rest add in some hills 30min interval session 1min run-1min walk repeat for 30min Off 25min jog no rest add in some hills 30min interval session 1min run-1min walk repeat fro 30min 60min brisk walk find some hills Off
9 30-40min jog Off Off 30-40min jog 20min jog increase pass Off Off
10 40min Fartlek session Vary the distance run and rest periods 5x5min runs at aquick pace Off 30-40min jog Off 20min jog at a quick pace Off
11 30min run find some hills Off 30min run increase speed 5x5min runs at a quick pace Off 30min run Off
12 40min Fartlek session Varythe distance run and rest periods 20min run Off 30min brisk walk off 5km run.
TAGS #Fitness #running #sprinting #training

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