PRINT - Prepare for your first 5 kilometre

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
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.