Feeling rusty; Run five km with only two months training

Feeling rusty; Run five km with only two months training

Less than two months away of the two-days races of 9th Ioannina Lake Run,  is the right time for those who want to run, to make a preparation plan.

Even if you are a begginer, the race of five kilometers around the Castle of Ioannina gives you the opportunity to participate in a great celebration and enjoy the pleasure and benefits of massive sports .

Here are three indicative, eight – weeks programs for beginners, in order to be able to run for five km, without stops for walking.

The workouts should be sceduled every other day. Try to run the same days every week, so that you have a steady schedule and not getting confused. For example, try Monday, Wednesday and Friday. If you want to workout during weekends, try Tuesday, Thursday and Saturday. It's up to you to deside, which of the two programs fits your life style better.

Why this programm really works; Because it gradually introduces the individual in running. Starting, you walk the biggest part of the distance and run a few parts of it. Gradually, increase the running parts and reduce the walking ones. When you complete the program you will be able to run five consecutive kilometers without walking intervals.

Here is a tip: Do not worry about your time. At this point, all you have to worry about is how to keep to the program accurately. Accomplish the eight weeks programm and if you decide that you want to keep up running, you will have plenty of time to focus on increasing your pace!

 

 

 

Workout  1

Workout  2

Workout 3

1. Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

2. Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

3. Brisk five-minute warm up walk, then do two repetitions of the following:

Jog 200 m (or 90 seconds)

Walk 200 m (or 90 seconds)

Jog 400 m (or 3 minutes)

Walk 400 m (or three minutes)

Brisk five-minute warm up walk, then do two repetitions of the following:

Jog 200 m (or 90 seconds)

Walk 200 m (or 90 seconds)

Jog 400 m (or 3 minutes)

Walk 400 m (or three minutes)

Brisk five-minute warm up walk, then do two repetitions of the following:

Jog 200 m (or 90 seconds)

Walk 200 m (or 90 seconds)

Jog 400 m (or 3 minutes)

Walk 400 m (or three minutes)

4. Brisk five-minute warm up walk, then:

Jog 400m  (or 3 minutes)

Walk 200m  (or 90 seconds)

Jog 800m  (or 5 minutes)

Walk 400m  (or 2-1/2 minutes)

Jog 400m (or 3 minutes)

Walk 200m  (or 90 seconds)

Jog 800m (or 5 minutes)

Brisk five-minute warm up walk, then:

Jog 400m  (or 3 minutes)

Walk 200m  (or 90 seconds)

Jog 800m  (or 5 minutes)

Walk 400m  (or 2-1/2 minutes)

Jog 400m (or 3 minutes)

Walk 200m  (or 90 seconds)

Jog 800m (or 5 minutes)

Brisk five-minute warm up walk, then:

Jog 400m (or 3 minutes)

Walk 200m (or 90 seconds)

Jog 800m (or 5 minutes)

Walk 400m (or 2-1/2 minutes)

Jog 400m (or 3 minutes)

Walk 200m  (or 90 seconds)

Jog 800m (or 5 minutes)

5. Brisk five-minute warm up walk, then:

Jog 800m  (or 5 minutes)

Walk 400m (or 3 minutes)

Jog 800m (or 5 minutes)

Walk 400m  (or 3 minutes)

Jog 800m (or 5 minutes)

Brisk five-minute warm up walk, then:

Jog 1200m  (or 8 minutes)

Walk 800m  (or 5 minutes)

Jog 1200m (or 8 minutes)

Brisk five-minute warm up walk, then jog 4.2k m (or 20 minutes) with no walking.

6. Brisk five-minute warm up walk, then:

Jog 800m  (or 5 minutes)

Walk 400m  (or 3 minutes)

Jog 1200m (or 8 minutes)

Walk 400m (or 3 minutes)

Jog 800m  (or 5 minutes)

Brisk five-minute warm up walk, then:

Jog 1600m (or 10 minutes)

Walk 400m  (or 3 minutes)

Jog 1600m  (or 10 minutes)

Brisk five-minute warm up walk, then jog 2-400m (or 22 minutes) with no walking.

7. Brisk five-minute warm up walk, then jog 3.3km (or 25 minutes).

 Brisk five-minute warm up walk, then jog 3.3km (or 25 minutes).    

Brisk five-minute warm up walk, then jog 3.3km (or 25 minutes).

8. Brisk five-minute warm up walk, then jog 4km (or 28 minutes).

Brisk five-minute warm up walk, then jog 4km (or 28 minutes).

Brisk five-minute warm up walk, then jog 4km (or 28 minutes).

9. Brisk five-minute warm up walk, then jog 4.8km (or 30 minutes).

Brisk five-minute warm up walk, then jog 4.8km (or 30 minutes).

The final workout! Congratulations! Brisk five-minute warm up walk, then jog 4.8km (or 30 minutes).