Running training

run 5k in 10 weeks for free

The terrible news is that wishing and dreaming that one day your life will make a turn, well… I am afraid to tell you, that this will not work unless you go after it.

Perhaps we aren’t fully responsible for what was passed to us until now, life occurs, all the time.

However, we are guilty, if we keep a situation that no longer helps us to improve.

I am sure you came to this post, not by accident, so, you know where to start but not how to get started. No problem, keep reading I will help you.

You thought running would be a great beginning, because is simple, cheap, you can do it since you are little, and you are right! I have started in the same way as well.

Now the very good news, finally!

I am going to handle you a free running plan for beginners to run your first 5k in 10 weeks and help you out somehow in the process of building the lifestyle you wanted always.

how to CHOOSE THE RIGHT RUNNING SHOES FOR YOU

If you are determined to start running, and I think so, go to your sports store and buy running shoes, please don’t waste your money and buy very expensive shoes, you don’t need them, you need something that fits you to get started, what does it mean? Simple.

• shoes must fit you as a globe,
• they need to be designed for your step type,
• and they shouldn’t be too heavy unless you are a big person then at the start you will need a bit more cushioning until you get used to the impacts and lose some weight.
• most important, they must go with your running outfits.

WHEN TO CHANGE YOUR RUNNING SHOES

I never trust a runner that had too new shoes, just joking!

But what is true is that running shoes are made to get dirty and ripped apart. The more you will use them the better they will feel in your feet. Always I had two running shoes: one that was new a running on hard days, and another that was older for these long and enjoyable runs.

If you are an intermediate runner, that means you run approximately 40 km a week. You should be changing your shoes every 6 or 7 months. In other words, every 800 to 900km

If you are a total beginner runner, that means you run approximately 20km a week, or less (and believe me, you will do if you follow this program) and no it is not a lot. You should be changing shoes every 9 to 10 months.

And if you do the maths, running is not so expensive sport, I just love it!

Warm-up and Cool -down: never skip that

In the plan are no written warm-ups, and cool-downs, but are very important it is not allowed to miss them just because we are in a rush, always it is better to cut off a little bit from the training.

Warm-up protocol:

1. Walk 2 min
2. Run 3 min
3. Technique drills (4 rounds each):

• 10mts middle Skipping
• 10 butt kicks
• 10 mts walk on tiptoes

THE MOST IMPORTANT TIPS FOR RUNNING

If you are going to follow the 5k Running plan for beginners, these actions are worthless:

1. Compare yourself to others that are already practicing sports for a longer time than you, that is kind of a waste of time and the only you will get out of it is to diminish your motivation. You must realize your level and focus on your progress that’s all, trying to run faster because others do, will bring you problems and injuries.
2. Worry about what other people will think. When you run, they are probably not watching you, especially nowadays, they’ll be with their heads down at their phones. And if they do, they think that that’s too hard for them and that they would never do that. So be cool you are already ahead of them.
3. When starting to run, please don’t kill yourself, unless it is written in the plan. Running is a fantastic and relaxing sport to oxygenate your mind and body, so there is no need to run as if an angry dog is chasing you, unless it does, then run as fast as possible and climb a tree.
4. If one day you can’t do training, it is OK, relax, breathe and shrug your shoulders, life happens. But, you must try to get back on track, running habits take some time and if we are breaking it up constantly, sorry but we won’t get any further than your starting point.
5. In relation to the point from above, if you jump a training don’t double it, still, you are far away from this. Have in mind that during the initial stages, an overdose of running can bring you injuries, and then probably everything will end.
6. To some people, bones hurt a bit after they start running. It is expected, running is a high-impact sport, and it takes time to get used to, but it will pass. Stat running on soft surfaces, like grass, and macadam… above all, avoid concrete
7. You will be tempted to read about running, nutrition, and forums… Don’t, if you choose a program stay with it and isolate yourself from all this stuff. Once you end the program, you’ll have an ok condition, time to sign up for a local running club or find an online coach that will send you a running program at your mailbox monthly and you will be able to talk about nutrition and other stuff you want.
8. Weather is the perfect excuse to make you a better runner, so keep putting on your shoes and going out!

The only thing I would love to ask you is to follow me on social media www.instagram.com/cpmcoach and subscribe to get notified when I will write a new post.

If you have any further questions you can reach me anytime. I will be very happy to help you!

Enjoy and RUN the program.

PROGRAM: RUN 5K IN 10 WEEKS

Week 1

• Monday: rest
• Tuesday: 10 x 1 min run, 1 min walk
• Wednesday: Rest
• Thursday: 10 x 1 min run, 1 min walk
• Friday: rest
• Saturday:10 x 1 min run, 1 min walk
• Sunday: 1h 30 Walk on hills

Week 2

• Monday: rest
• Tuesday: 6 x 90 sec run, 1 min walk
• Wednesday: 30 min cross-training*
• Thursday: 7 x 90 sec run, 1 min walk
• Friday: rest
• Saturday: 7 x 90 sec run, 1 min walk
• Sunday: 2h Walk on hills

Week 3

• Monday: rest
• Tuesday: 6 x 2 min run, 2 min walk
• Wednesday: 30 min cross-training (increase 2 or 3 reps)
• Thursday: 6 x 2 min run, 90 sec walk
• Friday: rest
• Saturday: 7 x 2 min run, 90 sec walk
• Sunday: 2h Fast Walk on hills

Week 4

• Monday: rest
• Tuesday: 4 x 3 min run, 2 min walk
• Wednesday: 30 min cross-training ( +2 or 3 reps and 6 laps)
• Thursday: 3 x 4 min run, 2 min walk
• Friday: rest
• Saturday: 3 x 4 min run, 2 min walk
• Sunday: 2h Fast Walk on hills

Week 5

• Monday: rest
• Tuesday: 3 x 5 min run, 2 min walk
• Wednesday: rest
• Thursday: 3 x 5 min run, 2 min walk
• Friday: rest
• Saturday: TEST 20′ Run without stops
• Sunday: rest

Week 6

• Monday: rest
• Tuesday: 2 x 8 min run, 3 min walk
• Wednesday: 30 min cross-training ( +2 or 3 reps and 7 laps)
• Thursday: 15 min run without stops
• Friday: rest
• Saturday: 2 x 8 min run, 2 min walk
• Sunday: 2h Fast Walk on hills, and in the middle run 3x 5 min

Week 7

• Monday: rest
• Tuesday: 2 x 10 min run, 2 min walk
• Wednesday: 30 min cross-training ( +2 or 3 reps and 8 laps)
• Thursday: 18 min run without stops
• Friday: rest
• Saturday: 2 x 10 min run, 90 sec walk
• Sunday: 2h Fast Walk on hills, and in the middle run 3x 5 min

Week 8

• Monday: rest
• Tuesday: 18 min run
• Wednesday: 30 min cross-training ( +2 or 3 reps and 9 laps)
• Thursday: 20 min run
• Friday: rest
• Saturday: 20 min run
• Sunday: 2h Fast Walk on hills, and in the middle run 4x 5 min. 5′ walk easy

Week 9

• Monday: rest
• Tuesday: 25 min run
• Wednesday: 30 min cross-training ( +2 or 3 reps and 10 laps)
• Thursday: 25 min run
• Friday: rest
• Saturday: 28 min run
• Sunday: 2h Fast Walk on hills, and in the middle run 3x 5 min

Week 10

• Monday: rest
• Tuesday: 30 min run
• Wednesday: 20 min run
• Thursday: 30 min run
• Friday: rest
• Saturday: Goal 5K
• Sunday: rest

*Cross training example, every week increase for 2 or 3 reps, every second week 1 laps in case you have no access to a gym.

5 laps of:

• 10 Step up with left and right leg (start low high)
• 20” Bird dogs
• 30 Heels raises
• 15 Dirty dogs with left and right legs (activating the core always)
• 14 Air Squats
• 10 Mountain climbers crossing knees
• 8 Push-ups on a bench