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How the first 5 km works


Do you need new or new running or new challenges? The first 5 km run can be exciting, thrilling, exciting.

First you need to know when the next local tournament is. If you just start running a running program, look for the race at least 10 weeks later. It takes a lot of time to make the top of the race day. Make sure you sign up early. Saves money and motivates you to continue.

Then you have to get a good pair of running shoes. We must now emphasize the importance of "good shoes". You will be training and working hard, you will not sabotage all your hard work with piles and knees.

Visit a specialist for a shoe that suits your needs well. If you have the right pair of shoes, you can enjoy a lot more of the running experience.

Now that you have a good running shoe and do not forget a bottle of water, you can now start your training program.

Starting a 10-week program as an initial runner. Use the graph below to control your daily life. Before you know, the first 5 km will run!

Every week there are the same workout days and recovery days. The only change is running and walking time.

Start each session with a 5 minute warm-up. This is not listed in the following times.

One Week

You're only on Tuesdays, Thursdays. and sat. All the other days are set aside. 1 minute / walk takes 2 minutes and repeats 6 times. The full race is 6 minutes. The total time is 18 minutes.

Week 2

1 minute / walk 1 minute repeat 10 times. The full run is 10 minutes. The total time is 20 minutes.

Three weeks

Run 2 minutes / walk 2 minutes – repeat 6 times. The full run is 12 minutes. The total time is 24 minutes.

Four weeks week

Run 2 minutes / walk 1 minute repeat 7 times. The full run is 14 minutes. The total time is 21 minutes.

Five weeks

Run 4 minutes / walk 1 minute repetition 4 times. The full run is 16 minutes. The total time is 20 minutes.

Seven Six

6 minutes / walk 1 minute repeat 3 times. The full run is 18 minutes. The total time is 21 minutes.

Seven weeks

Run 7 minutes / walk 1 minute repeat 3 times. Total 21 minutes. The total time is 24 minutes.

Eight weeks

Run 8 minutes / walk 1 minute repeat 3 times. The full run is 24 minutes. The total time is 27 minutes.

Seven Nine

Run for 12 minutes / 2 minutes – repeat twice. The full run is 24 minutes. Total time 28 minutes.

Ten weeks

Run 25 minutes / walk 3 minutes

You can use this template and change it according to your needs.

Here it goes. All you have to do is get to the treadmill. [4] 19659032] Put your shoulders down and back

  • Place your head in neutral position without looking up or down and relaxing your cervical muscles
  • a straight line to minimize side movement. It wasted energy.
  • Avoid bouncing. Run forward, not up and down.
  • Source by sbobet

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