Hard running schedule: 5 miles

runningRunning is one of the most popular sports in the world. Start running can be tricky, so it is advisable to train on the basis of a hard running schedule. This scheme helps you to 5km jogging. 5 miles is a lot of events in terms of the minimum distance running. It is, therefore, a good distance to begin with. Put your first goal and start five mile run on the basis of this hard running schedule.

Before you start training for 5 kilometers on the basis of this hard running schedule you should be sure that you are physically strong enough for the training, when in doubt, leave it to investigate your doctor.

Start running; training for the 5km

5 mile run is a good first goal for the novice runner. Experienced runners can also use this hard running schedule to improve. Their time or running techniques The hard running schedule not only consists of running, through a combination of running, walking, weight training and rest You achieve the best results. Follow this hard running schedule and course in no time your first 5 kilometers! The hard running schedule for the 5 kilometer consists of six weeks in which you build up to the successful running of the 5 kilometers of a race, or just for yourself. When you have completed this hard running schedule you can try to improve on the 5 kilometer, your time or train you through a hard running schedule for 10 kilometers.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Run
Today you start with 2.8 mile run, you can alternate between walking and running
Workout
Today you do 30 to 60 minutes of strength training at home or in the gym.
Free day
Today you rest so you lot can then again against them.
Workout
Today it is once again time for 30 minutes of strength training. Focus not only on your legs, but train your entire body.
Workout
Today you focus on stretching your muscles and leisurely, for example with Yoga.
Run
Today you run 2.8 miles and you exchange every 2 minutes with walking and running.
Free day
Rest today and look back on a successful first week of your 5 kilometers running training.
Week 2
Run
The week begins with 2.8 mile run, keep quiet but steady pace.
Workout
Keep working on your muscles and do 30 minutes of strength training today, focusing not only on the legs.
Free day
Today is a free day, look back on the past few days and am still with what you have already achieved.
Workout
Focus today on stretching your muscles, if you can still do some strength exercises for stretching.
Run
Today you find your limits and run 3.2 miles, alternating with walking and running.
Workout
It’s time for weight training, this time a little more focus on your legs and abdomen.
Free day
Rest well today, you’ve earned and the coming weeks will be tough!
Week 3
Run
Today you start the week with the 4.8-mile run, change every 2 minutes with walking and running.
Workout
Work on your muscles and do today 30 to 60 minutes of strength training, focus on your core (abdominal / back)
Workout
Focus today on stretching your muscles, if you can still do some strength exercises for stretching.
Workout
Join Today only some stretching exercises and possibly a yoga session.
Run
Accept the challenge and run for the second time this week, 4.8 kilometers (slightly) faster than at the beginning of this week.
Workout
Train your muscles through strength training or walking 5 kilometers.
Free day
Rest well today, you’ve earned it, get ready for a few tough weeks.
Week 4
Run
Run 3.2 miles today and try to break records, go for it!
Workout
Alternate nice to keep it; Today a lot going cycling, swimming or do a spinning class.
Run
Today, run 4.8 miles, at a leisurely pace. You can walk between pieces.
Workout Time for Strength! Train especially your legs today and do not forget to stretch properly. Run
Search the border today, trying to run, if it fails, no problem. 5 kilometers Especially not force it.
Workout
Come today to rest and stretch your muscles, if you schedule a yoga session.
Free day
Rest and give your muscles recover to recover from this difficult week a chance.
Week 5
Run
Hooray! You have reached the 5th week, still a little patience. Run 5 miles today, at your own pace.
Workout
Make your muscles; Stretch, do a yoga session or walk 3.5 – 5 kilometers.
Run The end is in sight, run 3.5 miles today; building on the quiet and well off again; During good. Workout Train your Core (Abdomen / Back) and legs. Do be careful, the last two weeks have been very heavy, do not force it. Run
Run 4.5 miles, at a leisurely pace. Walk in between must, but try to do this. Minimize
Run
Today there is a long walk on the program; run 6.8 kilometers. Alternate between walking and running when needed.
Free day
After a tough week you rest well. Give your legs above the rest they need and prepare for a successful last week!
Week 6
Run
You made it; the last week of your training. Run 5 miles today, at a leisurely pace and without charge by walking.
Workout
Stretch your muscles and do it today above all easy.
Free day
This week you rest some more, to get ready for the last day. Do not forget to drink enough.
Free day
A second day, look back at what you’ve accomplished and be proud of yourself!
Run
Run 1.6 miles today to keep your muscles. Well apart Do not go too fast, keep a calm pace.
Free day
One last rest day tomorrow. Tomorrow you show what you’ve trained for and give you anything.
Race Day
Congratulations! You have reached the end of the training achieved. Today you run 5 kilometers. And whether you’re doing this on an official running event, or simply in your own environment – Give everything and break records!

Hard running schedule

This scheme is a good guide to follow. Do not forget to listen to your body – there is nothing more important than that. If the schedule is too heavy do you just take it easy, or train your 8 – 10 weeks. Instead of 6 is also quite intensive schedule, it’s okay if you occasionally miss a workout. However, try to keep as minimal as possible. This The distances in this schema, run probably 30 to 60 minutes, and on workout days you can often off by 30 minutes.

Further tips

Track your results!
It often is very motivating to keep you. Progress You can do this manually (for example, see your route on Google maps and calculate how much you have walked and how long you did about it. Yet much easier (and more fun) it is to use. Running a running app to install apps on your smartphone, iPod or watch. these apps just keep track of how far you run, how fast, and often provide voice support and hard running schedules. Runkeeper and Nike + Running apps are very famous among runners.

Do not force your body
This can not be said often enough. It is also advisable to work on your running technique. View videos on YouTube, read articles, or even better; question to go. an experienced runner with you He or she can tell you where to look, so you avoid injury and the maximum you can get out of your workout.

Ensure good running shoes
When you run in shoes that are not designed to run can cause serious injuries.

Drink good for, and after running
However, do not drink too much in advance, this will just hinder walking. Unless you are running more than one hour you may be fine without water bottle.

Do not hesitate and start running, you’ll have more energy and feel better. Running is also very effective if you want to lose weight.

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