11th May 2009
5k training schedule, part 3
Before we present the exercise schedule we should discuss a bit on the methods we will be using.
The first weeks will be running / slow jogging. This is rather simple, you try jogging for 5-10 minutes, and if you get exhausted or the taste of blood in your mouth get to strong you simply start walking for a while. When you have regained some strength you try jogging for another 5-10 minutes. For each day you try jog a bit more, and walk a bit less. But please; enjoy it; don’t be too hard with yourself. I don’t expect anyone being able to jog for 30-40 minutes before you have walked/jogged for 5 weeks. I think the largest mistake people makes is to exercise to hard and creating a dislike for exercising. It’s much better to enjoy the process of achieving better endurance, than suffer and hate the days of exercising. Exercising is for one thing, to create a happy body and feeling happy during the days. For those who have some additional money; you could get a good heart monitor and make sure you run with something as 130-140 in heart rate. This will control you not to run to fast or to slow. You could be walking till you have reduced the heart rate to be about 90-100, or feeling able to jog a bit more. If you are really interested in running you could invest in a polar heart monitor. I think the newest models also include a GPS plotting where you are running to Google Earth; it will also give altitude, speed you are running, how long distance you have been running and your heart beat. It might be motivating to see how much faster you run and how much calmer your heart rate get as your endurance and speed improve.
Relaxed jogging; this is the next step, you should by now be capable of running 5-6 km, or 30-40 minutes without needing a break, but still try not to push yourself to hard. You are exercising endurance, and shouldn’t use more energy than you have. I will also advice you to run a bit faster the last couple of hundred meters of your laps, and maybe some of the hills.
Interval; this one is rather simple; you start by 5-10 minutes relaxed jogging to warm up. After that you run with everything you have for 20-25 seconds, and a rest with slow jogging/walking for 45-50 seconds to calm down, one good to go we run for 20-25 seconds again
Fartslek; its closely related to interval, except we often don’t run fast for a certain time and running for a certain time, instead we mix relaxed jogging, walking and fast running as we wish too. An example could be 5 minutes relaxed jogging to warm up, 3 minutes jogging a bit faster, 1 minute a bit faster, a bit slower for 3 minutes and relaxed jogging for another 5 minutes. The time limits are of course just as examples; you could have as a goal to run full speed up every hill, and relax when running down, and bit faster when flat.
Hill running; this one will exercise speed, but you will also exercise stomach and back muscles as you will be running everything you can up a hill, and walk down again, run up etc. (Please note; you should have warm muscles before starting to run uphill for full speed. You warm up your body by 5-10 minutes relaxed jogging)
-Kentaki-
Before we present the exercise schedule we should discuss a bit on the methods we will be using.
The first weeks will be running / slow jogging. This is rather simple, you try jogging for 5-10 minutes, and if you get exhausted or the taste of blood in your mouth get to strong you simply start walking for a while. When you have regained some strength you try jogging for another 5-10 minutes. For each day you try jog a bit more, and walk a bit less. But please; enjoy it; don’t be too hard with yourself. I don’t expect anyone being able to jog for 30-40 minutes before you have walked/jogged for 5 weeks. I think the largest mistake people makes is to exercise to hard and creating a dislike for exercising. It’s much better to enjoy the process of achieving better endurance, than suffer and hate the days of exercising. Exercising is for one thing, to create a happy body and feeling happy during the days. For those who have some additional money; you could get a good heart monitor and make sure you run with something as 130-140 in heart rate. This will control you not to run to fast or to slow. You could be walking till you have reduced the heart rate to be about 90-100, or feeling able to jog a bit more. If you are really interested in running you could invest in a polar heart monitor. I think the newest models also include a GPS plotting where you are running to Google Earth; it will also give altitude, speed you are running, how long distance you have been running and your heart beat. It might be motivating to see how much faster you run and how much calmer your heart rate get as your endurance and speed improve.
Relaxed jogging; this is the next step, you should by now be capable of running 5-6 km, or 30-40 minutes without needing a break, but still try not to push yourself to hard. You are exercising endurance, and shouldn’t use more energy than you have. I will also advice you to run a bit faster the last couple of hundred meters of your laps, and maybe some of the hills.
Interval; this one is rather simple; you start by 5-10 minutes relaxed jogging to warm up. After that you run with everything you have for 20-25 seconds, and a rest with slow jogging/walking for 45-50 seconds to calm down, one good to go we run for 20-25 seconds again
Fartslek; its closely related to interval, except we often don’t run fast for a certain time and running for a certain time, instead we mix relaxed jogging, walking and fast running as we wish too. An example could be 5 minutes relaxed jogging to warm up, 3 minutes jogging a bit faster, 1 minute a bit faster, a bit slower for 3 minutes and relaxed jogging for another 5 minutes. The time limits are of course just as examples; you could have as a goal to run full speed up every hill, and relax when running down, and bit faster when flat.
Hill running; this one will exercise speed, but you will also exercise stomach and back muscles as you will be running everything you can up a hill, and walk down again, run up etc. (Please note; you should have warm muscles before starting to run uphill for full speed. You warm up your body by 5-10 minutes relaxed jogging)
-Kentaki-
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