Monday 18th December 2017,
TRU-STRENGTH PERFORMANCE

Run a 5K in less than 30 Min- Running Tips Massillon, OH

Editor June 17, 2012 Runners - Sprinters Comments Off on Run a 5K in less than 30 Min- Running Tips Massillon, OH
Run a 5K in less than 30 Min- Running Tips Massillon, OH

Trying to get back in shape but don’t know where to start.  Or maybe you’re wanting to jump into the next local 5K and see what you can do.

If you haven’t noticed, 5K’s are popping up everywhere.  Or Maybe you’re just a former jogger-runner who has taken few months off, but still not to far gone.

Either-way, if you’re not more than 35 pounds overweight and prefer not to be, this may be the perfect solution..

Below is a running program that consists of three main parts. The first phase is designed for fat burning.

Rest assure, if your plan is to eventually run faster, you will want to trim some body fat.  Second, you’ll be working on improving your endurance.

You will have a much better breathing pattern during and after this workout over the next 30 days. Third, will be your speed. The shape of your body will change regardless of whatever it looks like now and you will be able to actually run fast aka…. Sprint!  After 30 days you will see a noticeable difference in your body and in order to keep it changing, keep running faster.

Everyday is a 30 minute workout to be complete 4 – 6 times per week.

WHAT YOU’LL NEED: a stopwatch or a watch and a positive attitude.

NOTE: If you miss more than three days per week you will need to go back and repeat that week…… But whatever you do….. do not give up.

DAY #1 Though DAY #4

#1) Walk for five minutes, and then jog for 1 minute

#2) Walk for five minutes, and then jog for two minutes

#3) Walk for five minutes, and then jog for two minutes

#4) Walk for four minutes, and then SPRINT for 8 seconds

#5) Walk for two minutes to cool down.

DAY 5 Through DAY 9

#1) Walk for four minutes, and then jog for two minutes

#2) Walk for four minutes, and then jog for three minutes

#3) Walk for three minutes, and then jog for three minutes

#4) Walk for three minutes, and then jog for three minutes

#5) Walk for two minutes, and then SPRINT for 10 seconds

#6) Walk three minutes for cool down.

DAY 10 Through DAY 13

#1) Walk for three minutes, then jog for three minutes

#2) Walk for two minutes, then SPRINT for 15 seconds

#3) Walk for two minutes, then SPRINT for 15 seconds

#4) Walk for two minutes, then SPRINT for 10 seconds

#5) Walk for two minutes, then SPRINT for 10 seconds

#6) Walk for two minutes, then jog for three minutes

#7) Walk for two minutes, then jog for three minutes

#8) Walk for two minutes, then jog for two minutes

#9) Walk two minutes for cool down

DAY 14 Through DAY 17

#1) Walk for three minutes, then jog for six minutes

#2) Walk for three minutes, then jog for four minutes

#3) Walk for two minutes, then jog for three minutes

#4) Walk for two minutes, then jog for three minutes

#5) Walk for one minute, then jog for one minute

#6) Walk for two minute cool down

DAY 18 Through 21

#1) Walk for three minutes, then jog for eight minutes

#2) Walk for three minutes, then jog for six minutes

#3) Walk for three minutes, then SPRINT for 15 seconds

#4) Walk for two minutes, then SPRINTS for 15 seconds

#5) Walk for two minutes, then SPRINT for 10 seconds

#6) Walk for two minute cool down

DAY 22 Through 24

#1) Walk for two minutes, then jog for ten minutes

#2) Walk for two minutes, then jog for eight minutes

#3) Walk for one minutes, then jog for two minutes

#4) Walk for one minute, then jog for one minute

#5) Walk for two minutes cool down

DAY 25 AND DAY 26

#1) Walk for one minute, then jog for sixteen minutes

#2) Walk for two minutes, then jog for ten minutes

#3) Walk for as long as you need for cool down

DAY 27 AND 28

#1) Walk for one minute, then jog for twenty minutes

#2) Walk for two minutes, then SPRINT for 15 seconds

#3) Walk for one minute, then SPRINT for 15 seconds

#4) Walk for one minute, then jog for three minutes

#5) Walk for two minutes for cool down

DAY 29

JOG FOR 30 STRAIGHT MINUTES EASY do not over do it just a nice easy pace.

DAY 30

JOG FOR 30 STRAIGHT MINUTES AGAIN BUT TIME PUT MORE INTO IT, AT THIS POINT YOU SHOULD BE AT THE THREE MILE MARK IN 30 MINUTES (maybe even less 😉

GOOD LUCK !!

 

#TSPC

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