Written by: Coach Delilah!
Now that we have the right shoes and gear, and have a great handle on our pre- and post-run nutrition, let’s talk about how to get from a 5km walk to a 5km jog/run without injury! Nothing is more rewarding than having a tangible goal to strive towards. With some dedication and hard work, I am confident that completing a 5km is in your future! It may seem daunting at first, but with a well-thought out plan, anything is possible.
- IN GENERAL
There is NO rush to get to a continuous 5km run. Think if it this way: would you rather start jogging right away, have a couple weeks of jogging and then POOF get injured and not be able to do it for another few months, OR would you rather gradually get into jogging via a walk/run program, and be able to sustain this for many months, eventually getting up to a full 5km run? I think I know the answer to that one ;)
Let’s try this plan:
Week 1: 2 min run/1 min walk for 18 min total.
Week 2: 3 min run/1 min walk for 20 min total
Week 3: 5 min run/1 min walk for 24 min total
Week 4: 7 min run/1 min walk for 24 min total
Week 5: 10 min run/1 min walk for 33 min total
*You can keep it here!*
OR (only if no injury niggles!)
Week 6: Continuous 30 min run
Week 7: Continuous 5km run
- IMPORTANCE OF LISTENING TO YOUR BODY
The above plan is modifiable. If you have ANY pain or discomfort, stop running until it goes away. If it does not go away, get in to see a doctor or a physiotherapist.
GOOD LUCK!!! You are well on your way to reaching your goal!!