11th May 2009
5k training schedule
For beginners-
This is a schedule I have been using for 5 weeks now. I will claim it works well as my 9 year old brother is capable of jogging about 4k without breaks, and my 12 years old brother is capable of jogging 8k without breaks.
As you can see shortly, we modified some of the original schedule to start interval exercises and hill running a bit earlier, the reason is we were capable of jogging our route within 3 weeks for me and the oldest brother, and 4 weeks for the youngest, you might need only 2 weeks, or as much as 5 weeks. It’s no answer to how long time we need to be able running, therefore we need to modify the schedule as we progress, but we make sure we don’t make to big steps at once.
It might also be a problem for some that they don’t know how long distance they are running, if that is the case: start jogging/walking for about an hour, and when you are able to jogging without breaks you start running for 35-45 minutes.
If you look at the schedule there are parentheses with an x inside, these x is the location where you are running, we are running on the roads, inside woods and mountains, and they get to refresh themselves with water after running, either in lakes or rivers. I think it makes it a bit more fun for my brothers with variation of location, and looking at the schedule of all the places they have been running.
As for the red you find in the example, he didn’t really get a red day first week, but I put it as example to illustrate the color codes.
-Kentaki-
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