5k running plan week 1

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Low intensity System…

The objective of week 1 is start your training program on the ‘right foot’.

During the first week you will

  • Teach your body to burn fat (as opposed to carbohydrates),
  • Focus on the right warming up and warming down,
  • Learn the right way to run and find out
  • How to select the right foods for fuel.

The video below provides a step by step guide :

What to eat & drink

When ‘starting’ running please don’t underestimate to important of your diet.

Yes, the right training plan (like the one further down this page) is very important, as is your warming up.

But consuming a light balanced meal approximately two hours before exercise can have a positive impact on fuelling your performance, not only in boosting your energy & stamina – but also helping your muscles & recovery..

Examples of great pre workout meals include

  • Shake or Smoothie with fresh fruit and non-fat milk,
  • Whole-wheat bread with peanut butter and a glass of low fat milk or
  • Oatmeal with nuts and berries and an egg on the side.

 

Training Plan Week 1

Select below for your 1st week training plan :


Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Beginner

Walk 20 min

Rest

Rest

Jog 2 mins, Walk 2 mins

repeat x 8

Rest or gym

Jog 2 mins, Walk 2 mins

repeat x 8

Rest

Intermediate

Jog 15 min

Rest

Rest

Jog 10 mins, Walk 2 mins

repeat x 2

gym

Jog 10 mins, Walk 2 mins

repeat x 2

Rest

Advanced

Jog 20 min

Rest

Rest

Jog 20 mins

gym 45 mins

Jog 20 mins

Rest

.

More information

Week 2 – Increasing Training Duration

One to One Running Diet Advice