Gearing up for a 5k

[lindsay85]

Hey guys,

New here and not a runner. I w/o 3-5x/wk at the gym and at home. I try to focus on high intensity interval training. I HATE the treadmill and get my cardio elsewhere during my routines.

My newest goal is to run a 5km registered race in June. Today is day one of training following the race's training program. They suggest to run for 1min and walk for 2min for a total of 20min week 1-3 twice a week. Does this seem reasonable? Any tips?

In the past I have done a 5k and 10k runs without training at all but this time I'd like to gear up for it properly.

Thanks!

[Boss Man]

You could try something like this.

Walk for 2 minutes 50 seconds, jog for 10 seconds. This classes as a cycle. Do 10 cycles per session, so you do a full 30 minutes Do this 30 minute session 5 days a week, making sure you keep the off days split, so you're not doing 5 days straight.

Second week, change the "cycles" to walking 2 minutes 40 seconds, jog for 20 seconds.

Third week, change the "cycles" to walking 2 minutes 30 seconds, jog for 30 seconds.

You should see a pattern emerging.

When you can get to 30 minutes jogging continuously, then you can make things more interesting, like going for 35 minutes, or using a tougher route, or trying to increase your overall pace.