5km training program - week 3
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It’s week three now and we should be getting into the swing of things.
You may notice some increased stiffness in your legs with the regular training so make sure you are stretching after each session.
You should by the end of this week be feeling a little less puffed after the shorter runs as your body starts to adapt to the training and your fitness increases.
MONDAY
Walk 10 minutes
Jog 10 minutes
Walk 10 minutes
TUESDAY
Rest
WEDNESDAY
Walk 10 minutes
Jog 10 minutes
Walk 10 minutes
THURSDAY
Strength training three x 10 each exercise
FRIDAY
Rest
SATURDAY
Walk five minutes
Jog two kilometres
Walk five minutes
SUNDAY
Rest
10km training program - week 3
This week we are adding a hills repeat into your training.
Hill running is an excellent form of building strength especially in your glutes. Try to find a hill that takes you between one and two minutes to run up and include it in your Monday route.
The second session this week includes some intervals that will work on your speed.
I hope you are enjoying the program so far.
MONDAY
Five kilometre jog with two hills repeat
TUESDAY
Rest
WEDNESDAY
Warm up five minutes
Intervals – run at tempo for two minutes: easy
Jog two minutes for three kilometres.
Cool down five minutes.
THURSDAY
Strength training session three x 10 each exercise
FRIDAY
Rest
SATURDAY
Six kilometre jog
SUNDAY
Rest
15km training program - week 3
This week we have added a hills session to the program.
This will help develop strength through your glutes. Try to find a hill that takes you between one and two minutes to run up and include in your Monday route.
Our long run is 10 kilometres again this week.
The focus of these long runs in these early weeks is to get your body used to regular long runs but they should not be too intense. Try to keep your pace comfortable and your breathing steady.
MONDAY
Eight kilometre run with two hill repeats
TUESDAY
Rest
WEDNESDAY
Eight kilometres steady
THURSDAY
Strength training session three x 10 each exercise
FRIDAY
Rest
SATURDAY
10 kilometres comfortable
SUNDAY
Rest
