Get a breath of fresh air, relax and get fit at the same time: jogging is a great sport. For all beginners and beginners, here comes a simple running training for a 5 km run.
Jogging is actually pretty easy. You only need good shoes and off you go. But beware: Bloody beginners should not just run, but stick to a special running training! This helps to get the body slowly used to running and not to overstrain it immediately.
But what does a running training look like? There are tons of training plans for beginners, amateur runners or marathon runners on the internet. The running training depends mainly on the goals we set ourselves. If we just want to run five kilometers at a stretch, we need a different training plan than someone who wants to run the five kilometers in less than 30 minutes. Or someone who trains for a 10 kilometer run or even a half marathon.
These errors should urgently avoid run-beginners
For all those who are just starting to jog and want to move slowly, we have a comfortable running training for a five-kilometer run here. The training plan is aimed at a period of five weeks. However, anyone who realizes after the first session that he has spent too much time on the sofa so far and therefore has too little fitness, can also take it slower. The running training should be exhausting and demanding the body, but no one has to feel after the jogging session, as if he would die immediately.
And do not forget: The running training should be fun! Therefore, do not be overwhelmed and look for a training partner. Jogging is twice as fun as a pair!The running training should be ! Therefore, do not be overwhelmed and look for a training partner. Jogging is twice as fun as a pair !
Motivation tips for running training
Keeping up the running training is difficult for many. Suddenly you have to do sports three days a week … These tips make it easier:Keeping up the running training is difficult for many. Suddenly you have to do sports three days a week … These make it easier:
- Seek training partners and train together
- Schedule training days firmly in the calendar
- Write down goals, why do I want to run?
- Write down achievements
- Consider small rewards per week if you have successfully completed the running training
Running training for a 5 km run: Training Schedule Week 1
The running training takes place in the next weeks on three days. You can lay the days in principle, as you like. However, you should make sure at the beginning that you always have a day off between the running units. After the jogging session a short stretch should be on the plan.
Monday: 4 x 5 minutes of slow jogging, 1 minute break in between
Wednesday: 3 x 10 minutes of slow jogging, in between 2 minutes of pause
Friday or Saturday: 4 x 5 minutes of slow jogging, 1 minute of pause in between
Running training for a 5 km run: training plan week 2
Those who manage it conditionally should change their running training and jog a little longer at the same time – very comfortably. The pace is not yet important.
Monday: 3 x 10 minutes jogging, 1 minute break in between
Wednesday: 2 x 15 minutes of jogging, in between 2 minutes of walking time
Friday or Saturday: 3 x 10 minutes of jogging, 1 minute of pause in between
Running training for a 5 km run: Training Schedule Week 3
The runs in a row are getting longer and longer. To keep up the running training, you should walk slowly and calmly.
Monday: 2 x 15 minutes jogging, in between 2 minutes walking
break Wednesday: 2 x 20 minutes jogging, in between 2 minutes walk break
Friday or Saturday: 2 x 15 minutes jogging, in between 2 minutes break
Running training for a 5 km run: Training Schedule Week 4
If you want to gain a bit of speed and feel fit, you should vary the speeds of the running units a bit. This is called interval training and is very effective. Slower and slightly faster units alternate during interval training. The running training is also a little more varied and the time passes faster.
Monday: 2 x 20 minutes of jogging, in between 2 minutes of walking time
Wednesday: 1 x 30 minutes of jogging
Friday or Saturday: 2 x 20 minutes jogging, in between 2 minutes break
Running training for a 5 km run: Training Schedule Week 5
Done! Anyone who has completed his running training until week five is ready for the five-kilometer run. Always stay tuned, then the established Konditon does not immediately flute again. And do not worry if you can not keep up with the first long run. Just keep going, next time it will work out!
- Monday: 1 x 25 minutes of jogging
- Wednesday: 1 x 35 minutes of jogging
- Friday or Saturday: 1 x 25 minutes of jogging