How to train
5k Run
6 week 'beginner to 5k' training plan
Sharing buttons:
so you want to get yourself from here to
this but you don't know how to get
started while I'm going to give you a
training plan structure but even better
than that I'm gonna give you the
knowledge and tools that you're gonna
need to tailor the plan to suit you
specifically so make sure that you
subscribe to the channel for more
training plans tips tutorials as well as
weekly vlogs about my own family's
fitness journeys it's a no brainer right
[Music]
okay let's get to it
this plan is over six weeks but if you
need more time you can lengthen it to
suit your progress my first tip is to
put your ego in a box and put it away
too many people do too much too early
and wind up injured I've created this
plan to push you but to keep it
manageable it's based on three days per
week of run training mainly 30-minute
sessions getting slightly longer at the
end the first thing we do is have a
cornerstone session the one main session
that week revolves around usually your
longest continuous run which builds each
week I'm a fan of a rest day beforehand
and some strength and conditioning the
day after there will always be rest days
between the run days so now we just have
to create the other two sessions all the
way until the 5k these weekly sessions
will be walk run intervals where we'll
gradually decrease the walking and
increase the running your warm-ups will
also start as brisk walks and eventually
become gentle jogs to keep it simple
upper a W and our next of the times to
signify walk or run in the first week
the warm ups and cool downs will be a
brisk five-minute walk and the first two
sessions will be five lots of three
minutes walk and one minute run on the
Sunday will increase gradually to a two
and a half minute walk and one and a
half minute run times five that's a
total of seventeen and a half minutes
running over the week week two we'll
keep slowly building with another two
and a half minute walk to one and a half
minute run session and then a two and
two session times five
you're see I've also decreased the
warmer and cooldown wall by a minute to
keep the overall session length from
manageable but you can play with that to
suit your needs
on Sunday you're doing your first
continuous effort of six minutes which
will be in the region of a kilometer
week three the number of repetitions go
up to six as we do six lots of to
walking to running and six lots of one
and a half minute walking two and a half
minute running and finish the week with
a two kilometer run for about forty
minutes of total running keep the build
moving we go to another six locks of one
and a half minute walking two and a half
minute running but you'll now notice the
warm-up is a gentle jog rather than walk
we move to a 1-minute walking three
minutes running and a continuous three
kilometres on Sunday for about 58
minutes of running this week week five
the sessions get slightly longer as do
the intervals we have for lots of
one-minute walking five minutes running
and for lots of one minute walking seven
minutes running finished with four
kilometers continuous this is really
pushing you now but you're ready and
your muscles have had time to adapt
that's about one hour twenty six minutes
of running for the week you're at the
finish line now and the five K's in
sight you've worked hard and we finished
with five lots of one-minute walking
seven minutes running and three lots of
one-minute walking ten minutes running
with the final five kilometer run on the
run back you've got this the works been
done now to win the mental battle here's
some things that you need to consider
before we finish don't speed this
process up your muscles and connective
tissues need time to adapt
rushing only opens you up to injury you
can elongate the process though now that
I've given you the tools and the
know-how to do it but don't speed up six
weeks is the absolute minimum stretch
after every single session keep those
muscles and joints supple because your
body will be going through some huge
changes and make sure that you don't
skip the strength and conditioning I'll
put some more suggestions up here or
there I don't know where they are but
they'll be up here somewhere
any questions at all feel free to ask in
the comments drop me a like if the video
has helped I just want to help you and
next week I'll do a 10k training plan so
be sure to subscribe and I'll see
someday
[Music]
