"Extract from the NHS official website"
There are plenty of benefits from getting into running. For starters, it’s an
easy way of improving your physical health. Running regularly will improve the
health of your heart and lungs. It can also help you lose weight, especially if
combined with a healthy diet.
There is evidence it may help increase bone density in some people, which can
help protect against bone diseases such as osteoporosis.
There are also mental benefits of running. Helping to boost your confidence and self-belief, as you prove that you can
set yourself a target and achieve a goal. Running regularly can also be a great
stress reliever and has even been shown to combat depression.
LETS GET YOU JOGGING 5K - YOUR PERSONAL PROGRAM
Week 1
For the runs in Week 1, you will begin with a brisk 5-minute warm-up walk,
then you will alternate 60 seconds of running, with 90 seconds of walking, for a
total of 20 minutes.
Week 2
For the runs in Week 2, you will begin with a brisk 5-minute warm-up walk
then you will alternate 90 seconds of running, with 2 minutes of walking, for a
total of 20 minutes.
Week 3
For the runs in Week 3, you will begin with brisk 5-minute warm-up walk
followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of
walking, 3 minutes of running, 3 minutes of walking.
Week 4
For the runs in Week 4, you will begin with a brisk 5-minute warm-up walk
then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ minutes
walking, 3 minutes running, 90 seconds walking, 5 minutes running.
Week 5
There are three different workouts for this week. They are as follows:
Run 1: brisk 5-minute warm-up walk, then 5 minutes running,
3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running.
Run 2: brisk 5-minute warm-up walk, then 8 minutes running,
5 minutes walking, 8 minutes running.
Run 3: brisk 5-minute warm-up walk, then 20 minutes
running, with no walking.
Week 6
As with Week 5, there are three different runs for this week.
Run 1: brisk 5-minute warm-up walk, then 5 minutes running,
3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running.
Run 2: brisk 5-minute warm-up walk, then 10 minutes
running, 3 minutes walking, 10 minutes running
Run 3: brisk 5-minute warm-up walk, then 25 minutes with no
walking.
Week 7
For the runs in Week 7, you will begin with a brisk 5-minute warm-up walk
then 25 minutes of running.
From now on, the plan gets you used to
running for solid blocks of time, without the distraction of walking
intervals.
Week 8
For the runs in Week 8, you will begin with a brisk 5-minute warm-up walk
then 28 minutes of running.
By now, you should be getting comfortable
with the longer runs but you still need to concentrate on completing the 28
minutes without going too fast.
Week 9
For the runs in Week 9, you will begin with a brisk 5-minute warm-up walk
then 30 minutes of running.
You've nearly reached the end of your
programe and you've made some great progress. This is the week when you can
reach your goal. Well done!
