Training plans for your first 5K

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Very soon, not only the calendar, but also the real spring will come. Gyms are already packed with newbies looking to get their bodies ready for the summer. Soon those who wanted to start running, but did not want to do it in winter, will also catch up. And also marathons and various running competitions will begin, in which there is almost always a distance of 5 km.

It is very commendable to start running in order to get yourself in order, but running is not the most pleasant workout in terms of physical sensations. This is especially true for beginners who still do not know how to correctly calculate their strength and begin to choke or grab their side after 1 km (and this is if they are lucky). Others may get bored simply by running circles around the nearest stadium or park, and this is where the training ends. Therefore, we suggest you combine business with pleasure and … sign up for your first 5 km.

It can take a little over a month to get ready, and there are tons of mobile apps that offer workout plans for that, so you will definitely have a lot to choose from.

Yes, if you already run 5 km, then you will not be interested in it. There will be a next post for you.;)

Before we start listing applications and proposing plans, we want to remind you once again that running does not tolerate rush. You cannot tear yourself up and immediately run 5 km if you have never run before. Rather, you will run, but what will happen next is a question. It all depends on your physical condition. For some, this distance can be given easily, while others can earn their first injuries. Therefore, we are in no hurry, we follow the training plan and successfully pass our first line.

Mobile applications

All running applications have their own plans for different distances and variations of these plans: 5 km for beginners, for intermediate, for advanced runners; 5 km in 30 minutes, in 25 minutes and so on.

And also, always do the test workout if you have one! Do not ignore, as it is on the basis of the data obtained that your training plan will be built. Do you want everything to go smoothly? Take the test!

RunKeeper

Training plans:

• 5 km for beginners (8 weeks, free).
• The first 5 km with a trainer (12 weeks + cross-training, cost - $ 24.99, for premium users - free).
• 5 km for beginners “To the finish line. Jogging and Walking (7 weeks, cost - $ 9.99, for premium users - free).
• The first 5 km in 10 weeks (11 weeks + cross-training, cost - $ 24.99, for premium users - free).
• First 5 km in 14 weeks (15 weeks + cross-training, cost - $ 29.99, free for premium users).
• First 5 km in 8 weeks (9 weeks, cost - $ 14.99, free for premium users).
• First 5 km in 10 weeks (8 weeks + cross-training, cost - $ 19.99, free for premium users).
• The first 5 km in 10 weeks (11 weeks + cross-training, cost - $ 24.99, for premium accounts - free).

Nike + Running

Training plans:

• The initial difficulty level (Beginner) is 8 weeks, the total distance is 150 km, the total number of workouts is 27.
• The average level of difficulty (Intermediate) is 8 weeks, the total distance is 200 km, the number of workouts is 36.
• High level of difficulty (Advanced) - 8 weeks, total distance - 290 km, number of workouts - 38.

5K Runner

Training plan: 8 weeks, number of workouts - 3 times a week, duration of workouts - 30 minutes.

Run 5k

Training plan: 8 weeks, number of workouts - 3 times a week, duration of workouts - 30 minutes.

Couch to 5K®

Training plan: 9 weeks, 3 times a week, training duration 20-30 minutes.

Zombies, Run! 5k Training

Training plan: 8 weeks, 25 workouts and full immersion in the game.