5 kilometre training program - week 1
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Welcome to week 1 of the training program.
This week our focus is to complete three runs at your own pace.
Try to jog for the distance suggested without stopping.
You will feel yourself getting out of breath but this is normal.
Sore post exercise soreness in your muscles is to be expected but you shouldn’t experience any pain.
Remember to stretch after each run. To watch a video by Fusion Physiotherapy's Jane McCaig on proper stretching techniques click here
MONDAY
Walk 10 minutes. Jog one kilometre. Walk 10 minutes.
TUESDAY
Rest.
WEDNESDAY
Walk 10 minutes. Jog one kilometre. Walk 10 minutes.
THURSDAY
Rest or cross train.
FRIDAY
Rest
SATURDAY
Walk five minutes. Jog two kilometres. Walk five minutes.
SUNDAY
Rest
10 kilometres training program - week 1
Welcome to week 1 of the training programs.
This week we have three runs scheduled with one run to be done at tempo.
This means you need to run at a slightly faster than normal pace for usually a shorter distance.
This type of running training will work on your aerobic fitness and your running speed.
MONDAY
Five kilometre jog.
TUESDAY
Rest
WEDNESDAY
Warm up five minutes. Three kilometre tempo run. Cool down five minutes.
THURSDAY
Rest or cross train.
FRIDAY
Rest
SATURDAY
Five kilometre jog.
SUNDAY
Rest
Note: Tempo run = run at a steady pace – faster than your normal jog – for the suggested distance.
15 kilometre training program - week 1
Congratulations for entering the 15 kilometre run and tackling the challenge of a longer distance.
This week our program is focused on three runs.
One run is a “build up” run which means you will be aiming to increase your pace as your run progresses. This type of training aims to get you finishing your sessions strongly.
MONDAY
Eight kilometre steady
TUESDAY
Rest
WEDNESDAY
Eight kilometre build up
THURSDAY
Rest or cross train
FRIDAY
Rest
SATURDAY
10 kilometre comfortable
SUNDAY
Rest
Ask Fusion a question...
If you have a question for Fusion Physiotherapy about the running programs, use the comments section at the bottom of this story and keep an eye out for the answer in future columns.