Trainers Running Scheule

 

HOME WOD # 19 

LET”S KEEP THIS SIMPLE 

5 KM RUN OR WALK ?  

Training Schedule for 5k 10k  Half & Full Marathon

 NEW TO RUNNING

I HAVE A  20 WEEK PROGRAM FOR THOSE OF YOU WHO WANT TO TAKE UP RUNNING OR TRAIN FOR A RUN.

1. This is week one, don’t over run the times. Monday and Thursdays are days off. If you find you can’t run for 10 minutes that’s ok.

2. Take a stopwatch with you and set it for 10 minutes, STOP the stopwatch if you stop to rest, start it again when you get moving.

3. It may take 30 minutes to get 10 minutes of jogging or running in!  Keep repeating week one until you can run the times with out stopping.

TRACK YOUR PROGRESS DAILY

Beginners 

WEEK 1
Day	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total
Minutes	Off	10	15	Off	10	15	20	70

 

WEEK 2
Day	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total
Minutes	Off	10	15	Off	15	15	20	75

 

WEEK 3
Day	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total
Minutes	Off	15	15	Off	15	20	20	85

Not too new to running but want to get better Start on week 4 or 5 

WEEK 4
Day	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total
Minutes	Off	15	15	Off	20	20	25	95

 

WEEK 5
Day	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total
Minutes	Off	20	25	Off	25	30	40	135

 

WEEK 6 WILL BE POSTED NEXT FRIDAY 

 POST YOUR ACHIEVEMENT on FB or IG crossfit_south_surrey

IF YOU WANT THE FULL 20 WEEK PROGRAM, CALL OR EMAIL ME AND I WILL SEND IT OFF.