5k training schedule for Beginners
Training schedule is very important for the beginners and even for the experienced runners. The following is the 5k training schedule for beginners according to the day wise training schedule.
- Monday’s
Mondays are generally considered as rest days. So, it is advisable not to ignore the rest days. If you go for restless workouts then you might not find any improvements in your running routine. - Tuesday’s
Tuesdays are the days where you start your running soon after the rest. Since you are starting your workouts soon after resting period then you can start off your run with the normal pace. Make sure that you do warming and stretching exercises before you start off with the run. - Wednesday’s
Start off your workouts with a normal pace of running and slowly increase your running speed. You can workout for a limited time period of 40-45 min approximately. - Thursday’s
You can run with a good pace if you are appearing for a long distance runs. You can run up to 3.5 km if you want to test whether you can sustain for such a longer distance. - Friday’s
Fridays is also considered to be the rest days. While running you can build your muscles and develop the strength in your muscles by doing regular workouts. But, it is important for you to know that when you rest your muscles your damaged muscles get repaired only during resting and recovery period. - Saturday’s
Slowly again start off with the warming exercises. Initially you can run at normal pace for about 10-15 min. Make sure that you do warming and stretching exercises. Soon after you do stretching and warming exercises you can increase your running speed gradually. - Sunday’s
Sunday is considered to be active recovery day. You can run at an easy and a normal pace. While running on Sundays you can run in such a way so as to loosen your muscles. As Sunday is an active recovery day you can even try a run/walk combination if you do not want to strain yourself.
