loading...

Share your answer

Share with more details

Number of characters left :

Best Answer

0

Votes

Thumbs up Thumbs down

it's about building your endurance levels, luckily 5k is easily achieved without having to be a 'runner'

for the next two weeks every other day get on a tread mill and carry out the following routine
set treadmill to 1.0 gradient.
2 minut walk at 6.8km per hour

3 minutes at 10km per hour

3 minutes at 13 minutes per hour

repeat steps above once

total time 16 minutes

for the third week

2mins at 6.8 km/h
3 mins at 11.5 km/h
3 mins at 14 km/h

then take a few days off and do what I did
set your run for 8.4km plug into some good tunes and go for it.

Once you have achieved it the 5km every couple of days is ...not easy but about just as hard as a normal workout ..tired but not wrecked

I do 5km before my core workouts at about 11.5 /12 km/h and I am 40 and had a hard time with 200m a year ago so its not hard

by
JBS
JBS
 

Answers

0

Votes

Thumbs up Thumbs down

Hello fellow exercise enthusiast. Here is a 12 week 5 k cardio training program that requires running 3 times a week. It will help you be prepared for the race and the results have been proven through many of my friends whom i have referred this program to.

*Easy Run= keep Target HR between 60-65% MHR

*Moderate Run = keep Target HR between 70-80% MHR

*Hard Run =keep Target HR between 80-90% MHR

WEEK 1: Tuesday-1-1.5 mile easy run, Thursday 1-1.5 mile easy run, Sat/Sun 1-1.5 mile easy run.

WEEK 2: Repeat WEEK 1 schedule.

WEEK 3: 1.5 moderate run, Thur 1.5 moderate run, Sat/Sun 1.5 easy run.

WEEK 4: Repeat WEEK 3.

WEEK 5: 1.5-2 mile moderate run, Thursday 1.5-2 mile moderate run on HILLS, Sat/Sun 1.5-2 mile easy run.

WEEK 6: Tues 2 mile moderate run, Thur 2 mile hard run, Sat/Sun 2 mile easy run.

WEEK 7: Tues 2.5 mile moderate run, Thurs 2.5 moderate run on HILLS, Sat/Sun 2.5 mile moderate run.

WEEK 8: Tues 2.5 mile moderate run, Thurs 2.5 mile hard run, Sat/Sun 3 mile easy run.

WEEK 9: Repeat WEEK 8 workout.

WEEK 10: Tues 3 mile moderate run, Thurs 3 mile moderate run on HILLS, Sat/Sun 3.5 mile moderate run.

WEEK 11: Tues 3.5 mile moderate run, Thurs 2.5 mile hard run, Sat/Sun 4 mile moderate run.

WEEK 12: Tues 3 mile moderate run, Thurs 2 mile easy run

RACE TIME

by
WIUtone...
WIUtone...
2 years ago
Report Abuse
Add comments

0

Votes

Thumbs up Thumbs down

Honestly, the progression from a one mile run to a 5K is not to demanding. If you are running 1 mile runs 3-4 times a week, then you should definitely be able to handle a 5K. If your struggling, it's probably a mental thing and that is a completely different approach.

Moreover, if your looking to have more efficient running, then that is also a different approach. It's something to consider to train because efficiency in your running will increase you ability to handle more distances with ease. Proper running training helps keep your body elastic for proper coiling and recoiling and can provide greater force production and reaction in leg strike. Examples of running drills include variations of plyometrics and powermetrics, stability and mobility exercises, and variable resistances specific to loading your running mechanics.

by
WeAreSa...
WeAreSa...
3 years ago
Report Abuse
Add comments

0

Votes

Thumbs up Thumbs down

I RUN BOUT 7 MILES A DAY I STARTED AT 1 EVEN IN THE 7 I STOP A COUPLE TIMES FOR WATER I ALSO SMOKE BUT ITS ALL BOUT RUNNING EVERY DAY AN PUSHING YOURSELF MIND OVER MATTER I ALSO RUN THROUGH A FEW TRAILS EASYER THEN RUNNING A TRACK GOOD TO CHANGE THE SCENERY I DONT MESS WITH THE TRED MILL IT WOULD BE NICE TO HAVE ON FOR WHEN IT RAINS THOUGH..MUCH LOVE HOMIE

by
SINCERE
SINCERE
3 years ago
Report Abuse
Add comments

0

Votes

Thumbs up Thumbs down

I agree with JBS, it is all about building your endurance. I have just started running myself in attempts to run a 5k and maybe someday even a half marathon. What I have found and others have agreed with is that running on a treadmill is not nearly as difficult as running outdoors. Also,a lot of people can't just run straight while staring at a wall so it may be helpful and definitely beneficial to run outdoors either at a nearby track or by mapping out a run on the street. What I have been doing so far is
Monday: ran as far as I could without stopping which was about a mile. After that I walked a quarter of a lap and kept going until I had to stop again. At the end of 3 miles I ran a few sprints to help activate my fast twitch muscle fibers. When Running at a slow pace your body uses slow twitch fibers while running a sprint uses your fast twitch. Most people have a mixture of both in their bodies.
Tuesday: no run
Wednesday: ran a mile and a half without walking. Again walked a bit on the track and continued. I did not run any sprints today to relax my sore quads!

Please post your running schedule and so will I and we can see our progression!

by
catherine
catherine
4 years ago
Report Abuse
Add comments