Get Your Ultimate Marathon Training Plan From Runner's World.com. Cool Running | Beginner 10K Program. Posted Sunday, 7 September, 1997 First things first: bookmark this page so that you can check on your progress. You can also add daily run reminders to the Cool Running homepage as you roll through the weeks of this training program (to do this, edit your start page preferences). This program contains some speed workouts. (For more information on the types of speed workouts, we lay it all out in "The Runner's Building Blocks").
The distance in parentheses below fartlek runs includes a mile each of warmup and warmdown, in addition to your fartlek sessions. All other workouts (including the long runs) should be run at an easy training pace -- emphasis on "easy. " Finally, the pre-training schedule. The schedule peaks at about 25 miles per week. Cool Running | The Couch-to-5K ® Running Plan. By Josh ClarkPosted Saturday, 1 January, 2011 Couch to 5K ® | Beginning Running First off, you may be asking, "exactly how many miles is a 5K? " A 5K is 3.1 miles. We're here to help you achieve your goal of beginning to run your first 5K. Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to run in the first place.
You should ease into your 5K training plan gradually. It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Start Your 5K Training | A Few Minutes Each Week Each session should take about 20 or 30 minutes, three times a week. Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. Run for time or run for distance There are two ways to follow this Couch to 5K ® training program, to measure your runs by time or by distance. Bluefin Software Blog. Specifically designed for 5K graduates. Pick up where Ease into 5K app leaves off and get to the 10K distance in just 6 weeks. Please note: If you’ve never run before, please consider starting with Ease into 5K app (www.easeinto5k.bluefinapps.com) since it is designed for beginners. This app gives you audio prompts every time you need to change from running to walking according to the Bridge to 10K® running plan.
You can listen to your music and enjoy your workout without constantly looking at your stopwatch. Bridge to 10K® plan in a nutshell Designed for Ease into 5K graduatesAlternates between walking and runningTakes 6 weeks to completeWorkout 3 days per weekEach workout session is from 53 to 70 minutes long If you’ve completed the Ease into 5K and now wish to train for the 10K this is the app to have! Select your own music and skip tracks without leaving the app! **This feature requires iPhone 3.0 update Copyright 2010 – 2012 Bluefin Software, LLC Like this: Like Loading... Hal Higdon.