Beginner 5km Prog

Doneraile 5km June 1st

 

Novice Athlete Training Programme:

The Goal is to run the 5km without stopping to walk.

Training required: 2 runs per week + 1-3 CrossFit sessions.

 

Gear: Fitness Solutions in Mallow will sort you out for all your equipment needs. Get a good pair of trainers, socks designed specifically for running, running shorts or running tights, dry wicking t-shirts and a rain jacket.

 

4 x 4 week blocks & 1 week Taper before 5km run. This programme is aimed at someone that is a total beginner to running. Please stick exactly to the programme even though it may feel too easy at times. So many couch to 5km runners get injured because they do too much too soon with poor form on weak muscles. CrossFit will help strengthen your body and this running programme is designed to get you to run your first ever 5km on June 1st. The energy of the crowd will drag you along and you’ll have a very enjoyable experience because you prepared properly.

 

You will need a stop watch. Run on grass or trail as much as possible. ALWAYS spend 5 mins warming up and stretching before and after training. As a total beginner you are in the high risk category for picking up an injury so it’s important to do everything correctly to minimise injury risk. (Please see video for warm up and cool down routine.)

 

Block 1:

Week 1: Run 1: 1 min walk & 1 min jog x 10.  Run 2: 1 min walk & 1 min jog x 10.

Week 2: Run 1: 1 min walk & 1 min jog x 11.  Run 2: 1 min walk & 1 min jog x 11.

Week 3: Run 1: 1 min walk & 1 min jog x 12.  Run 2: 1 min walk & 1 min jog x 12.

Week 4: Run 1: 1 min walk & 1 min jog x 10.  Run 2: 1 min walk & 1 min jog x 10.

 

Block 2:

Week 1: Run 1: 45 seconds walk & 1 min run x 10. Run 2: 45 seconds walk & 1 min run x 10.

Week 2: Run 1: 30 seconds walk & 90 seconds run x 10. Run 2: 30 seconds walk & 90 seconds run x 10.

Week 3: Run 1: 30 seconds walk & 2 mins run x 8. Run 2: 30 seconds walk & 2 mins run x 8.

Week 4: Run 1: 30 seconds walk & 1 min run x 10. Run 2: 30 seconds walk & 1 min run x 10.

 

Block 3:

Week 1: Run 4 mins & 2 mins walk x 3. Run 2: Run 4 mins & 2 mins walk x 3.

Week 2: Run 6 mins & 3 mins walk x 2. Run 2: Run 6 mins & 3 mons walk x 2.

Week 3: Run 8 mins & 4 mins walk x 2. Run 2: Run 8 mins & 4 mins walk x 2.

Week 4: Run 10 mins & 4 mins walk x 2. Run 2: Run 10 mins & 4 mins walk x 2.

 

Block 4:

Week 1: Run 1: Run 8 mins & 4 mins walk x 2. Run 2: Run 8 mins & 4 mins walk x 2.

Week 2: Run 10 mins & 4 mins walk x 2. Run 2: Run 10 mins & 4 mins walk x 2.

Week 3: Run 12 mins & 3 mins walk x 2. Run 2: Run 12 mins & 3 mins walk x 2.

Week 4: Run 14 mins & 2 mins walk x 2. Run 14 mins & 2 mins walk x 2.

 

Taper week:

Run 1: 5 mins run & 1 min walk x 3.

Run 2: 5 min run & 1 min walk x 2.

June 1st: 5km Run non-stop.

 

Start the programme on the week beginning Feb 5th. Best of luck!

 

Gerard McAuliffe

CrossFit Mallow

Majestic Business Park.

087 9047849

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www.crossfitmallow.ie

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