5k - 2month Running Plan
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Week 1: Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Week 2: Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Week 3: Brisk five-minute warm-up walk, then do two repetitions of the following: Jog 200 yards / 180 meters (or 90 seconds) Walk 200 yards / 180 meters (or 90 seconds) Jog 400 yards / 365 meters (or 3 minutes) Walk 400 yards / 365 meters (or 3 minutes) Week 4: Brisk 5 minute warm-up walk, then: Jog 1/4 mile / 400 meters (or 3 minutes) Walk 1/8 mile / 200 meters (or 90 seconds) Jog 1/2 mile / 800 meters (or 5 minutes) Walk 1/4 mile / 400 meters (or 2-1/2 minutes) Jog 1/4 mile / 400 meters (or 3 minutes) Walk 1/8 mile / 200 meters (or 90 seconds) Jog 1/2 mile / 800 meters (or 5 minutes) Week 5: Workout 1: Brisk 5 minute warm-up walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Workout 2: Brisk five-minute warm-up walk, then: Jog 3/4 mile / 1200 meters (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes) Workout 3: Brisk five-minute warm-up walk, then jog two miles / 3200 meters (or 20 minutes) with no walking. Week 6: Workout 1: Brisk five-minute warm-up walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Workout 2: Brisk five-minute warm-up walk, then: Jog 1 mile /1600 meters(or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes) Workout 3: Brisk five-minute warm-up walk, then jog 2-1/4 miles / 3600 meters (or 25 minutes) with no walking. Week 7: Brisk five-minute warm-up walk, then jog 2.5 miles / 4000 meters (or 25 minutes). Week 8: Brisk five-minute warm-up walk, then jog 2.75 miles / 4400 meters (or 28 minutes). Week 9: Brisk five-minute warm-up walk, then jog 3 miles / 4800 meters (or 30 minutes). Tips • If you are running in a straight line, get your goal in sight and mentally jog yourself there beforehand. Mentally develop a schedule about when you are going to begin and finish jogging/walking. • See first set of mile/meter changes and apply to rest. • Ease into your running program gradually. You can go from inactivity to running three miles (5 kilometers) on a regular basis in just two months. It's easy to get impatient, but don't skip ahead in the program, even if you are already physically fit or otherwise feel you can. Two months is not that long! • Don't worry about speed at first. In fact, you should really run more slowly than you think you should. You're not running a race yet; you're increasing your fitness level. For now, focus on gradually decreasing the time or increasing the distance you run. The racing can come later, if you choose. • Make sure you don't start off your runs too fast, and try to keep an even pace throughout. Use the "talk test" to figure out if your pace is appropriate. You should be able to talk comfortably while running; slow it down if you're running out of breath. • You can measure your running by distance or time. Either method is fine and the choice is simply a personal preference for measurement. • Running with a partner or group increases your motivation to run. Especially at first, a "running buddy" can really help you make running a habit. Make sure you are working at the same fitness levels and agree on your running plan. When running with a group, try to keep pace with the others, accelerate when they do but only if you feel comfortable with it. Do not force yourself. • Prevention is the best method of avoiding shin splints, which could otherwise delay your running routine for months while you recover. The problem is the imbalance in strength between your Calf and opposing muscle groups. Stretching the muscles once warm and strengthening them on off days can save you a lot of pain. • If you’re like most people, when you run, you exhale as your right foot hits the ground. This puts downward pressure on your liver (which lives on your right side), which then tugs at the diaphragm and creates a side stitch, according to The Doctors Book of Home Remedies for Men. The fix: Exhale as your left foot strikes the ground. • For additional challenge, try running up and down hills. Gradually find slopes that are steeper.You can also run in loose sand or water (or both, at the beach); but don't run in large gravel because the risk of injury is high. • If you want, try getting hold of a pedometer or other instrument that calculates your pace, miles etc. You'll find yourself much more committed to your goal if you can track your progress 100% of the way. • Listen to music while you run. Songs with a good steady tempo give you something to sync yourself with, while also being enjoyable and giving you something to think about. Studies have also shown that your favourite music will give you more motivation (and hence more energy to run with) than other music. Warnings • Always stretch after you run. Stretching your muscles will allow them to become stronger/faster. Also, by stretching after your run, you need not worry that you are stretching cold muscles. Pre-run stretching, while not inherently unsafe, is more likely to cause injury if not preceded by a warm-up. So please warm up, stretch, then do your running and finish with stretching. • Please consult a physician or other health-care professional before beginning any running program. This is most important if you are over 35, have bone or joint problems such as arthritis, or have risk factors for heart disease. Your body will thank you later for starting out at your healthiest. • Don't feel pressured to continue faster than you're able. Repeat weeks and move ahead only when you feel you're ready. • Don't skip the warm-up, and be sure to walk for a bit when you've finished, to allow your body time to cool down gradually. • Always consume adequate amounts of fluids after, and during (if runs last more than 45 minutes or so) your runs, especially in the heat. If you feel at all thirsty, you are already dehydrated. Do not drink water 30-45 minutes before running, as this will give you cramps • Be Smart. Carry some sort of ID and consider bringing a cell phone with you. An ID could be very important to you and a cell phone will help you communicate back to someone should you need help. • If you are road running make sure you wear brightly coloured clothes to help drivers of cars see you. Its is also not a good idea to wear headphones whilst road running. Make running a habit. Follow this weekly schedule 3-days-a-week for a 2-month period:
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Two month plan to get you running 5 kilometers (3 miles).
Transcript of 5k - 2month Running Plan
Week 1:Brisk five-minute warm-up walk. Then alternate 60 seconds
of jogging and 90 seconds of walking for a total of 20 minutes.
Week 2:Brisk five-minute warm-up walk. Then alternate 90 seconds
of jogging and two minutes of walking for a total of 20 minutes.
Week 3:Brisk five-minute warm-up walk, then do two repetitions of
the following:Jog 200 yards / 180 meters (or 90 seconds)Walk 200 yards / 180 meters (or 90 seconds)Jog 400 yards / 365 meters (or 3 minutes)Walk 400 yards / 365 meters (or 3 minutes)
Week 4:Brisk 5 minute warm-up walk, then:Jog 1/4 mile / 400 meters (or 3 minutes)Walk 1/8 mile / 200 meters (or 90 seconds)Jog 1/2 mile / 800 meters (or 5 minutes)Walk 1/4 mile / 400 meters (or 2-1/2 minutes)Jog 1/4 mile / 400 meters (or 3 minutes)Walk 1/8 mile / 200 meters (or 90 seconds)Jog 1/2 mile / 800 meters (or 5 minutes)
Week 5:Workout 1: Brisk 5 minute warm-up walk, then:Jog 1/2 mile (or 5 minutes)Walk 1/4 mile (or 3 minutes)Jog 1/2 mile (or 5 minutes)Walk 1/4 mile (or 3 minutes)Jog 1/2 mile (or 5 minutes)
Workout 2: Brisk five-minute warm-up walk, then:Jog 3/4 mile / 1200 meters (or 8 minutes)Walk 1/2 mile (or 5 minutes)Jog 3/4 mile (or 8 minutes)
Workout 3: Brisk five-minute warm-up walk, then jog twomiles / 3200 meters (or 20 minutes) with no walking.
Week 6:Workout 1: Brisk five-minute warm-up walk, then:Jog 1/2 mile (or 5 minutes)Walk 1/4 mile (or 3 minutes)Jog 3/4 mile (or 8 minutes)Walk 1/4 mile (or 3 minutes)Jog 1/2 mile (or 5 minutes)
Workout 2: Brisk five-minute warm-up walk, then:Jog 1 mile /1600 meters(or 10 minutes)Walk 1/4 mile (or 3 minutes)Jog 1 mile (or 10 minutes)
Workout 3: Brisk five-minute warm-up walk, then jog 2-1/4miles / 3600 meters (or 25 minutes) with no walking.
Week 7:Brisk five-minute warm-up walk, then jog 2.5 miles / 4000meters (or 25 minutes).
Week 8:Brisk five-minute warm-up walk, then jog 2.75 miles / 4400meters (or 28 minutes).
Week 9:Brisk five-minute warm-up walk, then jog 3 miles / 4800meters (or 30 minutes).
Tips
• If you are running in a straight line, get your goal in sightand mentally jog yourself there beforehand. Mentallydevelop a schedule about when you are going to beginand finish jogging/walking.• See first set of mile/meter changes and apply to rest.• Ease into your running program gradually. You can gofrom inactivity to running three miles (5 kilometers) ona regular basis in just two months. It's easy to getimpatient, but don't skip ahead in the program, even ifyou are already physically fit or otherwise feel you can.Two months is not that long!• Don't worry about speed at first. In fact, you shouldreally run more slowly than you think you should.You're not running a race yet; you're increasing yourfitness level. For now, focus on gradually decreasingthe time or increasing the distance you run. Theracing can come later, if you choose.
• Make sure you don't start off your runs too fast, and tryto keep an even pace throughout. Use the "talk test" tofigure out if your pace is appropriate. You should be ableto talk comfortably while running; slow it down if you'rerunning out of breath.• You can measure your running by distance or time.Either method is fine and the choice is simply apersonal preference for measurement.
• Running with a partner or group increases yourmotivation to run. Especially at first, a "running buddy"can really help you make running a habit. Make sure youare working at the same fitness levels and agree on yourrunning plan. When running with a group, try to keeppace with the others, accelerate when they do but only ifyou feel comfortable with it. Do not force yourself.
• Prevention is the best method of avoiding shin splints,which could otherwise delay your running routine formonths while you recover. The problem is theimbalance in strength between your Calf andopposing muscle groups. Stretching the muscles oncewarm and strengthening them on off days can saveyou a lot of pain.
• If you’re like most people, when you run, you exhale asyour right foot hits the ground. This puts downwardpressure on your liver (which lives on your right side),which then tugs at the diaphragm and creates a sidestitch, according to The Doctors Book of HomeRemedies for Men. The fix: Exhale as your left footstrikes the ground.• For additional challenge, try running up and downhills. Gradually find slopes that are steeper. You canalso run in loose sand or water (or both, at the beach);but don't run in large gravel because the risk ofinjury is high.
• If you want, try getting hold of a pedometer or otherinstrument that calculates your pace, miles etc. You'llfind yourself much more committed to your goal if youcan track your progress 100% of the way.• Listen to music while you run. Songs with a goodsteady tempo give you something to sync yourselfwith, while also being enjoyable and giving yousomething to think about. Studies have also shownthat your favourite music will give you moremotivation (and hence more energy to run with) thanother music.
Warnings
• Always stretch after you run. Stretching your muscleswill allow them to become stronger/faster. Also, bystretching after your run, you need not worry that youare stretching cold muscles. Pre-run stretching, while notinherently unsafe, is more likely to cause injury if notpreceded by a warm-up. So please warm up, stretch, thendo your running and finish with stretching.• Please consult a physician or other health-careprofessional before beginning any running program.This is most important if you are over 35, have boneor joint problems such as arthritis, or have riskfactors for heart disease. Your body will thank youlater for starting out at your healthiest.
• Don't feel pressured to continue faster than you're able.Repeat weeks and move ahead only when you feel you'reready.• Don't skip the warm-up, and be sure to walk for a bitwhen you've finished, to allow your body time to cooldown gradually.
• Always consume adequate amounts of fluids after, andduring (if runs last more than 45 minutes or so) yourruns, especially in the heat. If you feel at all thirsty, youare already dehydrated. Do not drink water 30-45minutes before running, as this will give you cramps• Be Smart. Carry some sort of ID and considerbringing a cell phone with you. An ID could be veryimportant to you and a cell phone will help youcommunicate back to someone should you need help.
• If you are road running make sure you wear brightlycoloured clothes to help drivers of cars see you. Its is alsonot a good idea to wear headphones whilst road running.
Make running a habit. Follow this weekly schedule 3-days-a-week for a 2-month period:
