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Running Training Plan 5km

Posted by Harwood Leon Collaborator on

Week 1

3 Running sessions per week, make sure you give yourself a day rest in between every session.

1 Session strength training means upper body workout with weights, resistance bands or body weight exercises like press ups and pull ups. Please look at the video below for strength workout ideas.

  1. 20 mins 1 min walk/1 min run
  2. 20 mins 1 min walk/1 min run
  3. Strength workout
  4. 3.5km walk
Week 2

3 Running sessions per week, make sure you give yourself a day rest in between every session.

1 Session strength training means upper body workout with weights, resistance bands or body weight exercises like press ups and pull ups. Please look at the video below for strength workout ideas.

  1. 22 mins 1 min walk/1 min run
  2. 24 mins 1 min walk/1 min run
  3. Strength workout
  4. 26 mins 1 min walk/2 min run
Week 3

3 Running sessions per week, make sure you give yourself a day rest in between every session.

1 Session strength training means upper body workout with weights, resistance bands or body weight exercises like press ups and pull ups.Please look at the video below for strength workout ideas.

  1. 30 mins 1 min walk/2 min run
  2. 33 mins 1 min walk/2 min run
  3. Strength workout
  4. 28 mins 1 min walk/3 min run
Week 4

3 Running sessions per week, make sure you give yourself a day rest in between every session.

1 Session strength training means upper body workout with weights, resistance bands or body weight exercises like press ups and pull ups.Please look at the video below for strength workout ideas.

  1. 28 mins 1 min walk /3 min run
  2. 32 mins 1 min walk /3 min run
  3. Strength workout
  4. 5km walk/run – mixture
Week 5

3 Running sessions per week, make sure you give yourself a day rest in between every session.

1 Session strength training means upper body workout with weights, resistance bands or body weight exercises like press ups and pull ups.Please look at the video below for strength workout ideas.

  1. 36 mins 1 min walk/5 min run
  2. 40 mins 1 min walk/5 min run
  3. Strength workout
  4. 35 mins 1 min walk/6 min run
Week 6

3 Running sessions per week, make sure you give yourself a day rest in between every session.

1 Session strength training means upper body workout with weights, resistance bands or body weight exercises like press ups and pull ups.Please look at the video below for strength workout ideas.

  1. 36 mins 1 min walk/8 min run
  2. 40 mins 1 min walk/8 min run
  3. Strength workout
  4. 2.5km run, walk 2 mins 2.5km run

 

Week 7

3 Running sessions per week, make sure you give yourself a day rest in between every session.

1 Session strength training means upper body workout with weights, resistance bands or body weight exercises like press ups and pull ups.Please look at the video below for strength workout ideas.

  1. 40 mins 1 min walk 9 min run
  2. 40 mins 1 min walk 9 min run
  3. Strength workout
  4. 39 mins 1 min walk 12 min run
Week 8

3 Running sessions per week, make sure you give yourself a day rest in between every session.

1 Session strength training means upper body workout with weights, resistance bands or body weight exercises like press ups and pull ups. For ideas for strength training follow here

  1. 44 mins 1 min walk 10 min run
  2. Strength workout
  3. 20 mins 5 min walk 10 min run 5 min walk
  4. 5km run

 

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