5 K in 5 Weeks Running Plan

Week 2

Building your aerobic base..

In Week Two, you will be slowly increasing your training duration.

Keep in mind that, as your training volume and intensity increases, increased nutrition will become more and more important.

Increasing your nutritional intake will allow you to exercise and recover more easily.

The video below provides a step by step guide :

 

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Very important !! – KEEP A LOW INTENSITY

As your running improves there can be a real temptation to ‘up the speed’

At this stage don’t be tempted to train too hard, as you will be drastically reducing your body’s fat burning capacity, not to mention can be physically and mentally challenging to maintain throughout the entire program.

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Hydration

We all know you ‘sweat’ when you train or run – and it’s a key element to keeping you cool.

In the same way that the right fuel (food) makes a difference, so you should be aiming to drink fluids before exercise starts.

If the exercise lasts less than one hour you probably don’t need to drink during but make sure you drink fluids after.

 

Training Plan Week 2

Select below for your 2nd week training plan :


Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Beginner

Walk 30 min

Rest

Rest

Jog 4 mins, Walk 2 mins

repeat x 4

Rest or gym

Jog 4 mins, Walk 2 mins

repeat x 4

Rest

Intermediate

Jog 10 mins, Walk 2 mins

repeat x 2

Rest

Rest

Jog 15 mins

gym

Jog 15 mins

Rest

Advanced

Cross Train or Jog 25 mins

Rest

Rest

Jog 25 mins

gym 45 mins

Jog 15 mins

Rest

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More information

Week 3 – Adding Intensity

One to One Running Diet Advice