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.
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.
1 minute / walk 1 minute repeat 10 times. The full run is 10 minutes. The total time is 20 minutes.
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.
Run 4 minutes / walk 1 minute repetition 4 times. The full run is 16 minutes. The total time is 20 minutes.
6 minutes / walk 1 minute repeat 3 times. The full run is 18 minutes. The total time is 21 minutes.
Run 7 minutes / walk 1 minute repeat 3 times. Total 21 minutes. The total time is 24 minutes.
Run 8 minutes / walk 1 minute repeat 3 times. The full run is 24 minutes. The total time is 27 minutes.
Run for 12 minutes / 2 minutes – repeat twice. The full run is 24 minutes. Total time 28 minutes.
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.  19659032] Put your shoulders down and back
Source by sbobet