Training program for the first 5 km

By Maria Polyzou

 

1H WEEK STARTER

MONDAY:   20 minutes   Run - walking   -  10  minutes Stretching

TUESDAY: REST 

WEDNESDAY: 20 minutes Run – walking   -   10   minutes  Stretching

 Friday:  15-20 minutes   running (very slowly) -   10   minutes  Stretching

SATURDAY:   30 minutes Run - walking    10   minutes  Stretching

Sunday : rest

 

2H WEEK STARTER

MONDAY:   20 minutes  Run - walking   -  10  minutes Stretching

TUESDAY: REST 

WEDNESDAY: 25 minutes Run – walking   -   10   minutes Stretching

 Friday:   20 minutes   running (very slowly) -   10   minutes  Stretching

SATURDAY:   30 minutes Run - walking       10   minutes  Stretching

Sunday : rest

 

3H WEEK STARTER

MONDAY:   30 minutes  Run - walking   -  10  minutes Stretching

TUESDAY: REST 

WEDNESDAY: 35 minutes Run – walking   -   10   minutes Stretching

 Friday:   30  minutes   running (very slowly) -   10   minutes  Stretching

SATURDAY:   40  minutes Run – walking      10   minutes  Stretching

Sunday : rest

 

 

4 H WEEK STARTER

MONDAY:   30 minutes  Run - walking   -  10  minutes Stretching

TUESDAY: REST 

WEDNESDAY: 35 minutes Run – walking   -   10   minutes Stretching

 Friday:   40  minutes   running (very slowly) -   10   minutes  Stretching

SATURDAY:   40  minutes Run – walking      10   minutes  Stretching

Sunday : rest

 

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