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Anyone wants to do this with me? The first week is fairly easy, but it really picks up week 2, and 3
WEEK 1
Mon 23 ===> Walk 1 mi.
Tues 24 ===> Run 1.5 mi.
Wed 25 ===> Cross-training
Thurs 26 ===> REST DAY!
Fri 27 ===> Walk 1 mi.
Sat 28 ===> Run 2 mi.
Sun 29 ===> Walk 1 mi.
I've done 5K runs, 10K runs, Half Marathons, Gate to gate (4.1 miles) run, but did not know they had 3K runs.
As others have mentioned...did you mean a 5K run perhaps??
I've done 5K runs, 10K runs, Half Marathons, Gate to gate (4.1 miles) run, but did not know they had 3K runs.
As others have mentioned...did you mean a 5K run perhaps??
It is a well known principle that for any distance race you need to train for aerobic fitness first, and speed later. (The subject is complex and this is a very simple explanation.)
Longer runs at a slow, even very slow pace gradually strengthen the muscles in your legs, also your heart so that it can pump more blood for a longer period of time, and improves your lung function and causes more mitochondria to form.
Simply put, by introducing the stress of running you cause your body to adapt so that you can run better. If you just introduce the stress every now and again there will be only a small benefit, so a consistent training plan over at least several weeks or preferably several months is needed to get the full benefit.
The first week of your plan looks fine to me, remember the cross training day and rest day are as important as the others.
I would not be surprised if a beginner training program for a 3-5km race suggested you run as far as 10km for a long run once per week. More serious runners may well run up to 20kms in training for a short race, but will also do sprints (interval training) for speed.
There are plenty of resources on line, such as Runner's World, which offer good training plans. Good luck, and have fun!
Try Couch to 5k. Nice and gradual. Just finished it and am now working towards a 10k.
If you only want to run 5k, you can still follow Couch to 5k but stop at week 8 or so (it's a 10-week program).
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