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
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.
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.
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
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