How to get from 0 – 5 kms in 10 weeks
It’s Jamey here from Beyond fitness with my thoughts on the best way to return running from a substantial break or start running for the first time in your life.
It all started 3 years ago when I decided to challenge myself in a different area and signed myself up for a half marathon. I’d never been big on running before this point but completing a half marathon had always been something I’d wanted to do. Fast forward to the present and I’ve completed my fair share of run events since which are listed below:
|Event and distance||Time||Average pace|
|Run for the kids 2016, 16kms||1hr, 20mins and 59secs||05:03 min/km|
|Run Melbourne 2016, ½ marathon||1hr, 35mins and 27secs||04:32 min/km|
|Run Melbourne 2017, ½ marathon||1hr, 30mins and 17secs||04:16 min/km|
|Run Melbourne 2018, ½ marathon||1hr 32mins and 06secs||04:21 min/km|
|Melb Mara 2018, marathon||3hrs 41mins and 39secs||05:15 min/km|
As you can see, I’m not a great runner but I’ve have found a simple yet effect method to start running and safely increase your kms to reach your desired goal distance.
Since stating running I’ve helped a number of people begin running and/or reach there running goals by writing running programs or providing support/advice when required and I’ve also been involved in lulu lemons run group (instagram @theruntrube_vic).
On the page below I’m going to share with you an example of how to go from not running to running 5kms injury free. This method could be translated to increase your distance to 10km or 21km depending on what your goal is.
If you’d like to talk to me further regarding setting up a running plan, contact me via email Jamey.firstname.lastname@example.org or Instagram @beyondfitnesshealth
I’m basically running program:
*Other forms of training could be used in conjunction with this running program i.e. strength training, hiit training and many others*
|Week 1||REST||RUN 18min 6 x 60s run 6 x 120s walk||REST||RUN 21min 7 x 60s run 7 x 120s walk||REST||RUN 17 ½min 7 x 60s run 7 x 90s walk||REST|
|Week 2||REST||RUN 20min 8 x 60s run 8 x 90s walk||REST||RUN 22½ min 9 x 60s run 9 x 90s walk||REST||RUN 18min 9 x 60s run 9 x 60s walk||REST|
|Week 3||REST||RUN 22½ min 9 x 75s run 9 x 75s walk||REST||RUN 25 min 10 x 75s run 10 x 75s walk||REST||Run 22½ min 10 x 75s run 10 x 60s walk||REST|
|Week 4||REST||RUN 27½ min 10 x 90s run 10 x 75s walk||REST||RUN 25min 10 x 90s run 10 x 60s walk||REST||RUN 16min 8 x 60s run 8 x 60 s walk||REST|
|Week 5||REST||RUN 16min 8 x 60s run 8 x 60s walk||REST||RUN 30min 10 x 120s run 10 x 60s walk||REST||RUN 32min 11 x 120s run 11 x 60s walk||REST|
|Week 6||REST||RUN 20 min 10 x 60s run 10 x 60s walk||REST||RUN 33min 11 x 120s run 11 x 60s walk||REST||RUN 36 min 12 x 120s run 12 x 60s walk||REST|
|Week 7||REST||RUN 20 min 10 x 80s run 10 x 40s walk||REST||RUN 36 min 12 x 140s run 12 x 40s walk||REST||RUN 36 min 12 x 150s run 12 x 30s walk||REST|
|Week 8||REST||RUN 20 min 10 x 90s run 10 x 30s walk||REST||RUN 36 min 12 x 160s run 12 x 20s walk||REST||RUN 36 min 12 x 160s run 12 x 20s walk||REST|
|Week 9||REST||RUN 20 min 10 x 115s run 10 x 15s walk||REST||RUN 36 min 12 x 170s run 12 x 10s walk||REST||RUN 36 min NON STOP||REST|
|Week 10||REST||RUN 20 min NON STOP||REST||RUN 36 min NON STOP||REST||RUN 20 min SLOW NON STOP||REST|
*All RUN’s should start with a 5 minute warm up and 5 minute cool down*
See my runners warm up blog post to see what I recommend as a warm up!
By Jamey Pemmelaar (Osteopath)