this program is for the beginning 5k runner
Monday easy run for 60 minutes
Tuesday tempo run for 30 minutes
Wednesday easy run for 45 minutes with 30 second pick ups
Thursday easy run for 50 minutes with 4 by 25 second hill repeats at the end
Friday easy run for 45 minutes
Saturday long easy run for 75 minutes
Sunday 1 mile warm up on turf then 4 by 800 repeats at tempo pace with 1 mile cool down on turf
I think that running 60 min. for a beginner is way too much. I think you should knock it down to 30 with some walking breaks and stretching. Beginning runners are going to tight quads and hams.
ReplyDeleteSam--- you need to go easy on the beginners!
ReplyDeleteWell I say that begging runners should be able to run this long but just at a slow pace
ReplyDelete