5km Running Training Chart
Training plan to be able to run your first km: 5km Running Training Chart. You often asked us for it, here it is. Especially in this historic moment, after the confinement and restrictions, we are very pleased that many more people are approaching the world of sport and, in particular running, which despite being one of the easiest activities to perform, is not always as pleasing as we would like and the first kilometres of running is not always easy.
The first goal to achieve is to be able to run for 5 km without stopping. Having achieved this first challenge, we will have to continue working to reach the 10, 15… Keep in mind, however, that the 5k is what we need to stay in shape.
So, here’s a reference table to help you reach your 5K goal.
The training, as you will see, alternates running and walking, to gradually reach the goal without complications for the muscles or excessive efforts; in addition to achieving the goal without getting demotivated.
So you can get to run 5 km in 4 weeks, without excessive fatigue in the muscles.
1. Week / training day
S1 – D1 10′ brisk walk + 8x (1′ run / 1′ walk)
S1 – D2 10′ brisk walk + 6x (1’30” run / 1’30” walk)
S1 – D3 10′ brisk walk + 5x (2′ run / 2′ walk)
S2 – D1 10′ brisk walk + 6x (2′ run / 1’30” walk)
S2 – D2 10′ brisk walk + 10x (1′ run / 1′ walk)
S2 – D3 10′ brisk walk + 4x (3′ run / 3′ walk)
S3 – D1 5′ brisk walk + 3x (5′ run / 4′ walk)
S3 – D2 5′ brisk walk + 3x (6′ run / 3′ walk)
S3 – D3 10′ brisk walk + 3km run
S4 – D1 5′ brisk walk + 10x (1′ run / 1′ walk)
S4 – D2 5′ brisk walk + 5x (3′ run / 2′ walk)
S4 – D3 10′ brisk walk + 5km run
It is important not to forget to dedicate a few minutes at the end of the race to stretching: this is an important habit for everyone, but even more so if you are a beginner.
Running is not just a table to follow. Here are some practical and very useful tips.
- Medical Consultation
The first thing to do is to consult a sports doctor. Essential.
Running has to be a pleasure, something to recharge batteries and disconnect from your routine. For this to happen, there are a few steps to follow: Bringing the times forward can have a counter-productive effect. The risk is overexerting the body, getting discouraged and giving up. To advance the times without adapting to the fatigue is not useful, otherwise having patience and proceeding in steps will help to achieve the goal.
It can be hard to find motivation, especially on days when we “don’t” feel motivated enough, feel tired or when the weather isn’t the best. Well, just know that running in the rain will make you become a child again and you will feel great. Thinking that we have a goal to achieve will help us to find the desire to go running. When your head says “NO” make an effort to get changed and go out, when you finish you will be grateful; believe us.
It is essential to run in comfort. Wear shoes that don’t get in the way. The right clothing is also very important, it doesn’t have to be expensive but at least technical. Sweatshirts and cotton T-shirts are best kept for other occasions.