Well done. You have made it. You have progressed through
the beginners program | thebeginning + week 3 and on | and now you are
ready to take a step up to that next level. You are totally
honest with yourself and you are able to jog 30 minutes without
stopping? You can do that, can't you?
We don't want you to make all these steps forward and then
come crashing down because you are not ready to progress to
the next level.
To start with find out about local 5 km routes and take
a peek at where you are going to run 'your first 5km'. Whatever,
you do whether you run on your own or if you want to take
part in a timed 5km, it all counts as preparing for your first
5km event.
There is still no rush and because you have come this far,
it does not mean you have got it made. You must continue to
do your warm up routine as well as
monitor your legs. Be wise before and not in retrospect.
Now is a good time to learn about the 'TALK
TEST'. | see box |
Let the routine begin. You will now move forward to 4 times
a week exercising.
Week 1 will consist of the following :
- day 1 = on this
day you will attempt to jog/run for the full 30 minutes
- day 2 = Rest which consists of stretching as well
as looking at our strength
routine - look don't touch
- day 3 = on this day you will attempt to jog/run
for the full 30 minutes
- day 4 = go for a 30 - 40 minute brisk walk with
warm up routine
- day 5 = on this day you will attempt to jog/run
for the full 30 minutes
- day 6 = choose an exercise from the strength routine
and repeat x 10
- day 7 = Rest - NA NA nothing - enjoy
Week 2 will consist of the following : start by telling
somebody you love them, then look forward to the week's schedule.
- day 1 = on this
day you will jog/run for the full 30 minutes. After the
run ask yourself how you felt during the run and whether
you enjoyed it.
- day 2 = choose 2 exercises from the strength routine
and repeat x 10
- day 3 = jog/run for 15min then 5min at the pace
you would like to run your 5km's in then followed by 10min
easy jogging.
- day 4 = Rest with stretching and 2 strength exercises
x 10 repeats
- day 5 = jog/run for 30 minutes
- day 6 = 30-40min brisk walk + 2 strength exercises
x 10 repeats
- day 7 = you have heard it before NA NA
If you asking yourself the question, why do I need to walk,
now ? Well, it is still time on your feet and your legs need
to adapt to the extra day.
Week 3 will consist of the following :
- day 1 = 5min jog/run
then 15min at the pace you would like to run your 5km in,
then followed by 10min easy jogging.
- day 2 = Rest with stretching and 3 strength exercises
x 10 repeats
- day 3 = an easy day. Only 30min jog/run. Can you
see your improvement, if not then you need return to week
2 of this schedule.
- day 4 = 30-40min brisk walk + 2 strength exercises
x 10 repeats
- day 5 = 30-40min light jog/run TALK
TEST
- day 6 = REST - NA NA nothing - enjoy
- day 7 = Rest with stretching and 3 strength exercises
x 10 repeats
The final week. At the end of this week you will run a 5km
event, either a route on your own or if you daring enough
you will find a time-trial or other. Don't put pressure on
yourself. When we said 'prepare for your first 5km event',
we actually meant that it is an event in itself that you are
preparing for 5km. You have come a long way, so there is no
need not to go forward.
Week 4 will consist of the following :
- day 1 = 5min jog/run
then 15min at the pace you would like to run your 5km in,
then followed by 10min easy jogging.
- day 2 = Rest with stretching and 3 strength exercises
x 10 repeats
- day 3 = Rest with stretching and 3 strength exercises
x 10 repeats
- day 4 = 20 min light jog/run TALK
TEST with exercises after
- day 5 = REST - NA NA nothing - enjoy
- day 6 = REST - with a stretching routine
- day 7 = Go for your PACED 5km run and enjoy.
For Printable Program : Click here
WELL DONE..If you like you can drop us an email to let us know how it went...
Once you have graduated to running your first paced 5K, you
may then move to the next stage.
Project
