Login
Get your free website from Spanglefish

TRAINING (running)

When taking part in any  Physical Activity always consult your Doctor before commencing any training plans or programmes.

 

 0 - 8 Week 5km Training Plan for Beginners

Week/day

Mon

Tue

Wed

Thurs

Fri

Sat

Sun

Week 1

20 mins 1 min walk/1 min run

  Rest

20 mins 1 min walk/1 min run

  Rest

 Cross-training/strength       

workout

5km walk

  Rest

Week 2

24 mins 1 min walk/1 min run

  Rest

24 mins 1 min walk/1 min run

  Rest

Cross-training/strength workout

24 mins 1 min walk/2 min run

  Rest

Week 3

30 mins 1 min walk/2 min run

  Rest

30 mins 1 min walk/2 min run

  Rest

Cross-training/strength workout

28 mins 1 min walk/3 min run

  Rest

Week 4

32 mins 1 min walk.3 min run

  Rest

32 mins 1 min walk.3 min run

  Rest

Cross-training/strength workout

5km walk/run

  Rest

Week 5

36 mins 1 min walk/5 min run

  Rest

36 mins 1 min walk/5 min run

  Rest

Cross-training/strength workout

35 mins 1 min walk/6 min run

  Rest

Week 6

36 mins 1 min walk/8 min run

  Rest

36 mins 1 min walk/8 min run

  Rest

Cross-training/strength workout

2.5km run, walk 2 mins 2.5km run

  Rest

Week 7

40 mins 1 min walk 9 min run

  Rest

40 mins 1 min walk 9 min run

  Rest

Cross-training/strength workout

39 mins 1 min walk 12 min run

  Rest

Week 8

44 mins 1 min walk 10 min run

  Rest

Cross-training/strength workout

  Rest

20 mins 5 min walk 10 min run 5 min walk

 Rest

  5km

  Run 

Before you Begin

http://www.spanglefish.com/1485triclub/documents/Training/Before%20you%20begin.pdf

Vary your Training

http://www.spanglefish.com/1485triclub/documents/Training/How%20to%20vary%20your%20training.pdf

Standard distance Training plan click link below

http://www.spanglefish.com/1485triclub/documents/Training/Standard%20distance%20triathlon.pdf

10km Training plan. Click link Below.

http://www.spanglefish.com/1485triclub/documents/Training/10km%20run.pdf

8 Week 1/2 Marathon Training

http://www.spanglefish.com/1485triclub/documents/Training/8%20Week%20Half%20marathon%20training%20plan.pdf

12 Week Marathon Training

http://www.spanglefish.com/1485triclub/documents/Training/12%20Week%20Full%20Marathon%20Training.pdf

Click for Map