Think it’s impossible to complete a 10k five months from now? Think again! With this detailed program you will be able to run a 10k in 20 weeks, no matter what your fitness is like currently. How to Run a 5k in 15 Weeks
|1||15:00 of 2:00 run 3:00 walk||15:00 walk||15:00 of 2:00 run 3:00 walk|| 10:00|
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|12||45:00 of 5:00 run :15 walk||13:00 run||45:00 of 5:00 run :15 walk|| 25:00|
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|20||20:00 run||10:00 run||15:00 run||Off||Stretching||10k Run||Off|
With this gentle program you will slowly build the endurance required to complete 10k without walking. Mondays and Wednesdays will be run-walk-run days throughout the 20 week program which will slowly increase the amount of time spent running and decrease the amount of time spent walking. In the beginning you will walk more than you run, but over time you will handle the longer running portions with ease.
Tuesday will start as a walking day and will eventually turn into short runs to reflect the additional endurance that is required for a 10k. This day is intended to be easy, so make sure to keep it light.
Saturday will serve as your long run. Over the course of the twenty weeks you will gradually increase the amount of time you are able to spend running. Do not worry if you do not complete a long run that covers the amount of time you will spend running in your 10k. For each run it is important to run at a pace that is comfortable. Sundays should be taken completely off, and Thursdays and Fridays will be discussed below.
Cross training on Thursday is a way to increase your fitness and aerobic endurance without placing additional strain on your legs. Appropriate cross training activities for runners include cycling, walking, using an elliptical machine, and swimming. Your cross training effort should be equivalent to an easy running day.
Running leads to muscle constrictions, so it is important to stretch. When starting a new running program it can be difficult to find the time to engage in this important activity, so Fridays should be devoted to stretching. A great stretching routine for runners can be found here.
When you begin a new workout routine, you will experience an increase in hunger cues because your metabolism is burning more calories. This will especially be true when training to complete a 10k run. It is important to refuel your body with wholesome foods as opposed to quick carbohydrates, such as energy bars and processed foods. Aim to eat three wholesome meals per day that include a complex carbohydrate, a lean protein, and a healthy fat. In addition to three meals, you should aim to consume 3 – 4 snacks per day to keep your metabolism high. Suggested food swaps include brown rice instead of white rice, steak instead of ground beef, and olive oil instead of canola oil. After your workout you should refuel with a 100 – 200 calorie snack that contains both protein and carbohydrates.
The human body is comprised mostly of water, and the loss of hydration via sweat and other bodily processes during exercise can lead to dehydration, muscle soreness, and injury. As a guide, you should drink enough water, tea, or other hydrating fluids throughout the day such that your urine is light yellow in color. After exercise, be sure to replenish lost electrolytes with a low-calorie sports drink.