photo e-news.com.ua
Maybe a 5-kilometer race for athletes seems to be a minor load, but for those who have never run before, this is a very difficult task. In fact, very few people who do not go in for sports will be able to run 5 kilometers without stopping.
However, this 4-week plan will help you confidently overcome this serious distance.
Week 1.
Monday, Wednesday (or Tuesday, Thursday):.
Go 1.5 km before the start of the race. Then run 700-800 meters. Again walk 1.5 km.
Friday Saturday):.
Run 1.5 kilometers at any rate that you can stand for running without stopping.
Week 2.
Monday, Wednesday (or Tuesday, Thursday):.
Run 700-800 meters. Then walk 1.5 km. Then again run 700-800 meters.
Friday Saturday):.
Run 2.5 kilometers at any pace that you can stand for running without stopping.
Week 3.
Monday, Wednesday (or Tuesday, Thursday):.
Run 1.5 miles. Then walk 700 meters. Then again run 1.5 km.
Friday Saturday):.
Run 3.5 kilometers at any rate that you can stand for running without stopping.
Week 4.
Monday, Wednesday (or Tuesday, Thursday):.
Run for 3 km in a row without stopping.
Friday Saturday):.
Preparation is complete! You have already gone through 11 workouts with a gradually increasing load. Now run 5 kilometers at any rate that you can withstand for a run without stopping.
healthyliving. com. ua.