How To Start Running | 8 Week Training Plan To Run Your First 5km
HTML-код
- Опубликовано: 12 янв 2019
- Whether you are new to running, getting back into the sport or a complete beginner athlete, here is a guide and 8-week training plan to help you run your first 5km.
Subscribe to GTN: gtn.io/SubscribetoGTN
Check out the GTN Shop: gtn.io/hO
As you work towards your goal of running your first 5km remember running is fun, so get some friends to join you on your mission to start running.
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
Submit your content here:
upload.globaltrinetwork.com/
If you'd like to contribute captions and video info in your language, here's the link - gtn.io/hN
Watch more on GTN...
📹 How To Choose A Running Shoe | What Are The Best Shoes For You? - gtn.io/RunningShoe101
📹 8 Key Stretches To Improve Your Flexibility | Stretching Tips For Triathletes - gtn.io/8Stretches
Music: Epidemic Sound
Wave - [ocean jams]
Beach Dreams - [ocean jams]
Echo Chambers - Sarah, the Illstrumentalist
Straight Out The Basement 3 - Axel Ljung
Expensive Dinner - Axel Ljung
Photos: © Triathlon / Getty Images
The Global Triathlon Network (GTN) is the best triathlon RUclips channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first-timers - and everyone in between.
With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
How to swim, bike, and run faster with expert knowledge
Beat your PB with record-breaking expertise
Get the best from your bike and gear with pro-know-how
In-depth, entertaining features from the heart of the sport
Chat, opinion and interact with us across the channel and on social media every week
Join us on RUclips’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete.
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
Assos of Switzerland clothing: gtn.io/Assos
BMC Switzerland: gtn.io/bmc-bikes
Canyon bikes: gtn.io/canyon-bikes
Cervelo bikes: gtn.io/cervelo
Continental: gtn.io/continental
ENVE wheels: gtn.io/ENVE-wheels
KASK helmets: gtn.io/kask
ON Running: gtn.io/On-Running
Orca: gtn.io/Orca
Park Tool: gtn.io/parktool
Polar: gtn.io/polar
Profile Design: gtn.io/profiledesign
Quarq power meters: gtn.io/quarq
Roka: gtn.io/roka
Team Bath: gtn.io/TeamBath
Vision wheels: gtn.io/vision
Zipp wheels: gtn.io/zipp
Zwift: gtn.io/zwift
RUclips Channel - gtn.io/RUclips
Facebook - gtn.io/Facebook
Instagram - gtn.io/Instagram
Twitter - gtn.io/Twitter
Google+ - gtn.io/GooglePlus
Strava Club - gtn.io/stravaclub
GMBN Tech - gmbn.tech/subscribe
GCN Tech - gcntech.co/subscribe
EMBN - embn.me/subscribe 
Спорт
Screenshots:
Week One 2:06
Week Two 2:19
Week Three 2:39
Week Four 3:12
Week Five 4:57
Week Six 5:17
Week Seven 5:40
Week Eight 5km run, good luck!
Thanks!~!!
Not all superheroes wear capes. 😭
iama MONSTER from the mouths of babes
It seems calculations are not correct, especially in the seventh week...am I wrong?! Please advise.
What should be the rest in between sessions
Done! Followed the eight week programme and this morning ran 5 km without stopping (Sadly no races due to Covid-19). I'm 60 and haven't run since I was 16. Great easy to get into programme THANKS! and I used free version of Strava to track routes and times. I used to hate running - beginning to get into it now. Targeting 10 km next.
Adjusted programme in weeks 5 and 7 to match total time indicated.
Amazing work Ian! Absolute legend. I'm about to do the 5km next week. Background in powerlifting, so this is a very big test for me. Good luck with your 10k my friend
Ian Williams hey mate well done. How did the knees and hips hold up
@@mathewanderson4730 Thanks Mathew - Knees and hips ok - probably because they haven't seen that much action. Lungs fit to burst on the uphill!
@@ODJames1 Thanks mate good luck to you too.
How could you if the plan is wrong in the calculations?!
Pls let me know how to correct week 5 and 7 minutes sums. Thanks.
Here is the full training plan (including corrections on the errors in video at week 7):
*_8-Week Training Plan_*
______________________________
*Session 1-1 (21min)*
7x : 2min Walk - 1min Jog
*Session 1-2 (21min)*
7x : 2min Walk - 1min Jog
*Session 1-3 (21min)*
7x : 2min Walk - 1min Jog
______________________________
*Session 2-1 (30min)*
10x : 2min Walk - 1min Jog
*Session 2-2 (20min)*
10x : 1min Walk - 1min Jog
*Session 2-3 (30min)*
10x : 2min Walk - 1min Jog
______________________________
*Session 3-1 (30min)*
10min Walk
2x : 5min Jog - 5min Walk
*Session 3-2 (25min)*
5min Fast Walk
5x : 3min Jog - 1min Walk
*Session 3-3 (40min)*
40min Walk
*Session 3-4 (30min)*
10min Walk
2x : 5min Jog - 5min Walk
______________________________
*Session 4-1 (25min)*
5min Walk
8min Jog - 2min Walk
4min Jog - 2min Walk
2min Jog - 2min Walk
*Session 4-2 (40min)*
10x : 2min Jog - 2min Walk
*Session 4-3 (25min)*
5min Walk
8min Jog - 2min Walk
4min Jog - 2min Walk
2min Jog - 2min Walk
______________________________
*Session 5-1 (35min)*
6min Walk
10min Jog - 2min Walk
6min Jog - 2min Walk
4min Jog - 2min Walk
*Session 5-2 (40min)*
10x : 3min Jog - 1min Walk
*Session 5-3 (35min)*
6min Walk
10min Jog - 2min Walk
6min Jog - 2min Walk
4min Jog - 2min Walk
______________________________
*Session 6-1 (47min)*
5min Walk
20min Jog - 5min Walk
5min Jog - 5min Walk
5min Jog - 2min Walk
*Session 6-2 (40min)*
8x : 4min Jog - 1min Walk
*Session 6-3 (47min)*
5min Walk
20min Jog - 5min Walk
5min Jog - 5min Walk
5min Jog - 2min Walk
______________________________
*Session 7-1 (55min)*
5min Walk
25min Jog - 5min Walk
6min Jog - 6min Walk
6min Jog - 2min Walk
*Session 7-2 (40min)*
5x : 6min Jog - 2min Walk
*Session 7-3 (55min)*
5min Walk
25min Jog - 5min Walk
6min Jog - 6min Walk
6min Jog - 2min Walk
______________________________
*Session 8 (40min)*
40min Jog
______________________________
Thank you!
Are the sessions for a single day ?
@@sanjaysandhosh5495 Each session is a training day
Thanks 🙏
Just to make sure, if I do 1 session a day that would mean in 23 days of running I should be able to run 5km?
I’m up to my 8th day and it’s starting to get easier. Never give up - you CAN do it 👍
How did it go?
It’s been 7 months do an update
@@sebastianmrg he is probably dead in a 5k attempt... sad
I’m here just to say that after 4 months I made it, I never thought I’d be possible for me as I had a lot of leg, joints and muscle problems the first month and a half but today I made it !
Hi guys. I started the program on 9th July with a pace of 8:30 to 9 mins/km. My final session was on 9th of Sep. Went for the 5km run yesterday on 14th Sep and I managed to run non stop for 38mins to reach the targeted 5km. Not that great of a figure but im so proud of the achievement. Thanks GTN for giving me the motivation to do this.
Week 5 Session 1&3 total time should be 32 mins.
Week 7 Session 2 total time adds up to 64 mins.
Week 7 Session 1&3 total time adds up to 99 mins.
In week 7 according to the video you should do runs exceeding 10km even with low average pace of 8mins/km. In my opinion it is too much for a preparation to a 5km run. Jump in intensity comparing weeks 6 and 7 is really high. Since nobody of GTN answered to the previous comments about this I changed week 7 for myself to:
W7S1 57mins: 1x5W + 1x(25J+5W) + 2x(6J+2W) + 1x(4J+2W)
W7S2 48mins: 6x(6J+2W)
W7S1 57mins: 1x5W + 1x(25J+5W) + 2x(6J+2W) + 1x(4J+2W)
This seems reasonable and the intensity increase is maintained accordingly to the previous weeks. What do you guys think?
You are wrong
Great!
THIS CHANNEL NEVER ANSWERS...
THANKS INDEED! REGARDS FROM RIO DE JANEIRO!
@@niravbhanot7422 have also seen miscalculations in week 7 and in another I can't recall now. Will simply give it up. Would you pls let us know where/how 7th week's calculations can be right?! Thanks, anyway.
@@alexandretoledo1708 I realised the right week 7 sessions are as follows:
Session 1 & 3:
Warm up walk - 5 mins
Jog - 25 mins
Walk - 5 mins
Jog - 6 mins
Walk - 6 mins
Jog - 6 mins
Walk - 2 mins
@@alexandretoledo1708 Week 7 Session 2 would be:
Walk 2
Jog 6
Sets 5
Total time = 40 mins
I'm still trying to process the "running is fun"
I don't think that I will ever find it fun. But I have found it as a means to keep my weight down.I just started this year.
I still hate it after a year, but it builds my stamina for martial arts.
I hear that
I've never liked running. Though as silly as this may sound, I had a dream in which I was fast at running, my body was light, and lastly I was racing and won! This dream motivates me a lot and that is why I'll be trying to get into running and becoming faster. Not to mention I have always felt like my thighs are literally too heavy because of the 'fat'. I have always felt as if my thighs way me down in almost everything I do. Hopefully this running will tone down my thigh fat. :)
I believe running is about setting goals and accomplishing them. Also it's about proving to yourself that you can do something new and impressive. So with the right willpower, it can be rewarding and relaxing.
Hey guys, I just wanted to thank you because this plan helped me achieve my goal! It didn't only improve my distance, from 3,5 km to 5km, but also my pace, (from 9 to 6, 6:30) and that was really nice progress for me, thank you again🙏
I used this plan to start running ☺️I used to hate running but now I love it 😍
THIS WORKS! 2019 was the last time that I ran a 31min 5k and it was so hard that I had to walk multiple times, I was never able to run nonstop. 2021 came and I started running again in January after being inspired by this video just to try if this really works and it does! I am only in my 7th week and Im already running a PB of 28:31 nonstop 5k. The best running channel out there!
Running plan
WEEK 1
Session 1,2,3
Total time : 21 minutes
7x 2 minutes walk
1 minutes jogging
WEEK 2
Session 1
Total time: 30 minutes
10x 2 minutes walk
1 minute jogging
Session 2
Total time: 20 minutes
10x 1 minute walk
1 minute jogging
Session 3
Total time : 30 minutes
10x 2 minutes walk
1 minute jogging
WEEK 4
Session 1
Total time: 25 minutes
1x 5 minutes walk warm up
1x 8 minute jogging
2 minute walk
1x 4 minute jogging
2 minute walk
1x 2 minute jogging
2 minute walk
Session 2
Total time: 40 minutes
10x 2 minutes jogging
2 minutes walk
Session 3
Total time: 25 minutes
1x 5 minute walk
1x 8 minute jogging
2 minute walk
1x 4 minute jogging
2 minute walk
1x 2 minutes jogging
2 minutes walk
WEEK 5
Session 1
Total time: 35 minutes
1x 6 minutes walk warm up
1x 10 minute jogging
2 minute walk
1x 6 minute jogging
2 minute walk
1x 4 minute jogging
2 minute walk
Session 2
Total time : 40 minutes
10x 4 minutes jogging
2 minutes walk
Session 3
Total time: 35 minutes
1x 6 minute walk warm up
1x 10 minute jogging
2 minute walk
1x 6 minute jogging
2 minute walk
1x 4 minute jogging
2 minute walk
WEEK 6
Session 1
Total time: 47 minutes
1x 5 minute walk warm up
1x 20minute jogging
5 minute walk
1x 5minute jogging
5minute walk
1x 5minute jogging
2 minute walk
Session 2
Total time : 40 minutes
8x 4 minutes jogging
1 minute walk
Session 3
Total time: 47 minutes
1x 5 minute walk warm up
1x 20minute jogging
5 minute walk
1x 5minute jogging
5minute walk
1x 5minute jogging
2 minute walk
WEEK 7
Session 1
Total time: 55 minutes
1x 5 minutes walk
1x 25 minute jogging
5 minutes walk
1x 6 minutes jogging
5 minutes walk
Session 2
Total time : 40 minutes
8x 6 minutes jogging
2 minute walk
Session 3
Total time: 55 minutes
1x 5 minutes walk
1x 25 minute jogging
5 minutes walk
1x 6 minutes jogging
5 minutes walk
WEEK 8
5 KM RUN
GOOD LUCK 💕
Took that first step. Did my first session. Stairs at the house were kinda tough when I got back but I’m proud of myself!
Actually still going. Just got back from running. I’m gonna do this! Signed up for my first 5k. I’m gonna crush it!
I’m still going. Running 30 min at a time now! Slow though,averaging about 10min a mile but I’m running lists of hills so I’m strong in case my race is the same. Thanks everyone
This is so motivating! I bet your stamina is way better now
Aqua Li yes. It is. 5k is my max still but now on a terrible day I still get 2 mi in before I need a break. I’m so happy I did this and that I can say I’m a runner now
How are you doing now bro
its been a week since i start running..right now im researching on the right way to run..i will try my best..yesss!
Thanks for this program. When I started it a couple of weeks ago I was totally exhausted after running for 1 minute. Today I did my last run of the program and finished a 5k in less than 25 minutes. At the beginning it seems almost impossible but your body and mind improves really quick. I would totally recommend this program and I wish everybody trying good luck.
So you finished a 5k continuous run in 25 minutes?
AMAZING program! I am on week 5 and my running has improved so much! It is not easy but totally doable. THANK YOU guys so much for this amazing video and free tool for us. It is working so great for me! Thank you!
Excellent timing for this video in an accessible format that makes it seem achievable - I am hoping to do a Go Tri event later in the summer so it's about time I put some trainers on and got out there with a plan - thanks GTN! :)
I did this Training Plan to come Back to running and yesterday I finished running 5 km in 28 minutes. Thank You 💜 Now I'll do the 10 km plan
This is the most helpful video I have seen. I have been getting discouraged, but this gives me achievable goals. Thank you.
This is perfect! This is exactly what I needed, Thank you!
I used to do cross country in high school. Once I got out of high school and into college, I only did powerlifting. I haven’t ran in over 3 years and I just did my first run today and I gotta say after 1 mile, I feel just the same after completing a marathon from 3 years ago.
I'm a bodybuilder and Fell in love with running lately, great video
It's awesome for you guys to create this to help beginners... GTN FTW
Thanks Helder, hope it is helpful.
Thank you. This was helpful. I'm a strength athlete, but I've recently decided to incorporate running. Imagine how shocked I was when I couldn't run consistently for much more than a kilometer. Of course I pushed myself and became disgruntled with my lack of improvement. My ankles and knees hurt. My cardio seemed to get worse. I never realized one had to progress so slowly. I figured I was just getting old, or that running wasn't for me.
you are a magnificent teacher! Thank you!
Yes yes yes!! I am into my Week 5 and I can proudly say I have decoded Week 7.
There is mistake in week 7 1st n 3rd session. Total time is 55 mins but if you calculate total time then it comes out to be 91 mins. Most of the people asked but nobody from admin commented. So, after proper analysis I realised the right week 7 sessions are as follows:
Session 1 & 3:
Warm up walk - 5 mins
Jog - 25 mins
Walk - 5 mins
Jog - 6 mins
Walk - 6 mins
Jog - 6 mins
Walk - 2 mins
Thank you for this :)
So, I’m in week 4 at the moment and I have sticked to the plan until now- which is unbelievable itself - but I still can’t think of me running that 5 K in another month. Lol. But thanks a lot for that video though!
It really keeps me motivated 💪🏼
Brilliant video. Really helpful to me and so well presented! Thanks 👏🏻👏🏻👏🏻
Thank's for this awesome video...
Just did my first one today and I actually worked up a sweat, I couldn’t be more proud of myself! Thank you for the video!
Rebbeca Martin on week 3. Hope you’re keeping on at it! Good luck
I've never been able run more than half a kilometre in one go, but this video has now inspired me to really put in the work!
To make running fun just run. Start at a pace that is so slow that you can almost walk and eventually you will get faster and faster. Don’t worry about pace or how many weeks before you can run a marathon. I “ran” not “raced” a half marathon after about 2 months. My Garmin and every training plan said I wasn’t ready but I was just fine and didn’t have injuries or a bad experience. The key is to listen to your body, stretch, and just run with no set time, pace, or distance goal.
I be been following your plan and just finished week 3 ❤ something I thought it was impossible! It’s hard for beginners but I did it thank you !!!!
I do a lot bodybuilding training and weight lifting and want to get better at running. Thx for the vid!
Just an FYI, week 7 has an error on session 1 and 3. Total time 55, but warm up, jog and walk = 35, then says 8 times 6j/2w, so 64 min. That's about 44 min. over. I just substituted 4j/1w X 4 for myself, but I'm not sure what the actual session should be. Regardless, great video and great plan. Thanks!
Extremely thankful!
Brilliant help thanks
Good information about running
Excited about this!
I've started jogging, got kinda into it but quickly overf*cked my knees and needed a long rest. Unfortunately it took me until PAIN to realize that running isn't easy and I need to do research. This video gives me hope that I could slowly get back into it and be responsible about it ♥
Hopefully will update this comment with my results!
I can help you
I am a beginner runner and run for 30 min(4km). 😌Came across this video and gonna start this routine from tomorrow 🤞🏼 i hope i am able to run a 5k after 8 weeks. Wish me luck!!😙
This video is PERFECT
Thank you for this. 👍 🇬🇧
Thank you very much.
Is anyone else confused because the time does not match up with the running
Yes. Someone wrote the correct times in the comments
Ok I started this .....I'm on my second week third session.....let's see how far I can go 🤞
It's perfect way to build your insurance slowly and steadily ....... I liked itso much ... now I can run literally 5km .....as I have a pear shaped body it really helped me in sculpting my body besides she was right running is actually kinda fun....motivates me to wake up from the bed and lead me to achieve something even it's just a timer .....thanks gtn looking forward to these kinds of programs 🤘
nice informal thnk u 😄😄
Thank you. :)
wonderful program
Thank you
I love this. I mean *i hate running but I need to learn how to run so yeah.*
It's so great
Meanwhile, waves were absolutely MENTAL in the background
Canary Islands
Excited to start argh
I'm actually on week 3 and i see that i did a lot of progress. I feel more stronger right now 😁 I found my own tempo and i'm not dying so it's not that bad tbh 😂😂
Let's see what will be next 😅
My issue that has been crippling and leading to injury is the tension in my lower shins. It goes into my outer ankle as well. How can I stretch those better? Or is it my gait/posture? I feel like I’m inline. But then again... Btw, I used to run competitively in my teens and 20s. But it’s been a couple of decades and I miss it. I have been walking all summer and in August my body just began to take off. But I pulled a glute shortly after and it’s been slow to heal. My shin gets super tight now. Aging sucks! Lol! I am determined to build my endurance and one day finish a half marathon. I’m watching your videos in hopes to get inspired to keep at it. Thank you for making these! 👍🏽
After more than 20 years i started running
first day out of breath after 3min. run 1 mile 10 times in 5 days with 3 4 stops then run longer with stops. legs were ok, lungs improved. 3 and a half weeks later 5k in 30 minutes, a week later 26:30
Really great information for beginner runners. Seems like it's super gradual and won't be too strenuous. Hoping for some great results. Thank you so much Heather and everyone at GTN.
PW I am glad to hear it's helpful. Good luck with your training.
Heather Fell Thank you. I just saw your How To Train For Your First Triathlon video on the Castle Triathlon Series emails l receive. Invaluable information. Wish l was back in England to compete again this year. This California weather spoilt me in my preparations for the Castle Howard Triathlon last July! 263rd out of 299 was a disaster!!!
There are people that may not actually be able for that running program so for them they may need to start with a walking program that eases them in.
The vast majority of people should be able to do that running program.
Hi! I have been enjoying y’all’s channel- thank y’all for the content.
My 5K is April 30th. But I am on week 6 of this training- I will finish the training in 2 weeks.
That will leave me with 4 weeks before I have the race. What would you recommend I run those 4 weeks?
I want to be sure I am still pushing myself.
Thanks so much! Blessings.
encouraging!
Ps: Tony’s chocolonely är den rätta chokladen!
Hey, thanks! What should be the rest between sessions? :)
Anyone else have to read James Joyce “Portrait of an Artist as a Young Man” in school? The only thing I remember from that books is how he was a runner and used the proper form of keeping your arms at your side. Haha
Good information at the start of the video regarding the difference between walking and running feet position. I also add in that's why it's extremely important to build strength in the stabilising muscles of the hip such as glute medes as we come crashing down with no support from the other leg whilst running compared to the walking stride when one foot always remains on the ground, great work guys.
This is helpful. Session one I had a cramp running up the side of my left calf muscle. Different feeling but not a deal breaking. Just taking it slow and move at my own pace. Thanks for the video.
Chad Wiley how is this working out for you now?
@@lorrainelukewee Still slow going I followed the prescription Sunday and it felt easier. Still problems with my left foot/ankle. It seems to have a mind of it's own. I think I need to work that muscle more. It's not use to that kind of work. Plus I smoked for 25years. Stopped January 8, 2015 at around 9pm or that was my last one. My heart rate was getting really high on 5th thru 7th run. Really to high. So I recommend calculating your heart rate too. Mine is only suppose to be at 147 and not really suppose to go over 173 but I was hitting 190. So I had to take it slow. I go to a gym and use a tread mill. Sorry that's a lot of explanation.
When you wanna get a higher score for Pacer Test xD Let's do this!!
I need to train running for school, we need to run 2400m in 13 minutes. This is insane!
Lea Križaj Hi. This is not insane. Avarage person walking speed is 1.4 meters per second so in 13 minutes you should cover 1092meters by walking. So actualy you can achieve 2400m in 13 minutes just by fast walking or slow jogging.
My solution to week 7 plan: the total running time adds up to what would be needed for me to run a 5k. And then work the way back to calculate how many short intervals there need to be.
Please correct with text boxes @ 5:40 , sessions 1 and 3 are mistaken, times don't add up right (adding the walks and jogs equals 99min, not the 55min total time). Thank you. :) [session 2 adds wrong too, 8x8=64]
i think learning to control my breathing for me was the biggest improvement i experienced.
If you are a cyclist, starting running - it is incredibly easy to do too much, too soon as your base cardio fitness is probably excellent but your smaller foot muscles and tendons have a long way to catch up - in particular peroneus brevis / longus, posterior tibialis. A lot of problems can be avoided by having a strong foot arch (which again, might be weak if you don't walk much or wear shoes with arch support). Simply standing on one leg, keeping the weight on the ball of the foot while you brush your teeth is a great way to start building up that arch and avoiding injury.
Pullups are also a runners secret weapon. It stretches out the back and works your lats - which control your core and twist as you run - connecting opposite shoulder to hip.
Yep, problem i have had transitioning, but now i do 7 min miles for 3 miles. Bringing the 3 miles in at around 23mins.
Happened to me too. "Oh, this aint that bad. My muscles aren't even tired after 10km." After a month running ,calf muscles were aching horribly and knee pain was horrible.
I agree Kieren, runner's tend to neglect any upper body strength and conditioning work, that's the advantage triathlete's have.
@@Pienimusta
You probably have started a little bit too quickly and probably needed an extra period of building up.
@@bighands69 You don't say?
Great experience, btw are you still running?)
I was running for 60 days in a row and just uploaded my video with this challenge, it turned out to be one of the most exciting things I’ve tried out😋😅
Well, your first mistake was assuming I can handle 30 minutes of brisk walking comfortably 😂
well get off your device, get out in the fresh air and walk!
@@johnc3403 would, but the graphics are terrible. Sound quality leaves a lot to be desired, and the NPCs are impossible to engage with.
@@johnc3403 this was a year ago ya big fuckin dumb. Get off YOUR device.
I fave been physically active....trying to hit half marathon [alternate days ]
Day 1: 2km
Day 3: 4km
I agree on everything except that running is fun... The results are rewarding tho.
(Yes, yes, I know some people find it fun)
Just started this programme today, I’m already sore from 1st day but I’m excited to get going
How are you going now!?
Do an update it’s been 3 months
What do you advice for keeping track of the minutes in the programme, just a watch and keep track of the minutes yourself or some kind of stopwatch? Or is there maybe some sort of watch/app which you can enter your programme in before hand?
I just went for a run at the park and I died with doing just under 1 mile. Having walked about half or maybe more of it smh. I never liked running , even as a kid in school. Mainly because I feel I run awkward and makes me self conscious. But. I plan on going back maybe Saturday. And hopefully a better environment. Maybe that played some part too. I went to the part where the majority of people were playing soccer or on the playground. And the people who were on the track. Were mostly walking slowly making me stop or slow down often.
challenge accepted!!!
Problem with me is that my respiratory system is ahead of my joints. Gonna have to take it easy and do more strength exercising.
How do you keep track of the times during your runs? Any good apps? What type of clock? I feel this keeping track of time will mess upp my training.
I'm a beginner so this probably won't come in play for a while but I'd be interested in knowing how to optimize the runs to do them in a shorter time? Is there anything else to try other than higher intensity which I'm assuming I'll get used to in time?
If anybody is wondering if this works for complete beginners ( by that I mean a person who never ran in there lives) it does.
Eight weeks ago I could barely jog for a minute, and now I can jog for 40 minutes, I am still not comfortable with it, but I can.
You don't have to be perfect, most of the times I couldn't do the workouts perfectly but I did them the best I could, the thing is just don't give up and show up.
If I could do it, you can to.
great presenter
Hi ... it’s been said before but week 7 doesn’t add up? Thanks 😊
You are in Bahrain so you know that 30 min of running equals to 30000 min in another country because of the heat.
At 1:16 there is a grinding wave breaking out the back!!!!!! Canary Islands?
freeridefried yes, its Lanzerote
Personally I used an app to get me to 5k - it pretty used the same training programme as illustrated but it tracked times, GPS etc and gave out badges for progress. Easier than keeping a diary IMHO
Name of that app pls
baki billah NIKE Run app works good
The math on these session plans is sooo bad LOL. But, the general information is good imo. Thx.
I love it, but there are some miscalculations on workout time for Wk 5 and Week 7.
Having good enough strength in basic supporting muscles is super important, especialy glutes. You might survive the 5km easily, but after 10 runs, your knee will be busted.
Use athletic tape to put tension on the ridge just below the kneecap while you run.
+Peinimusta
I would suggest if you are having knee plains that you seek the advice of a doctor. Also you may need to start from a lower position such as doing a lot less.
The key to a program like this is the incremental approach and it does state that it is expected that you have a level of fitness to begin with.
I would suggest before doing this program start with a walking program that is designed for running so that you can ease your way into it.
Most people can do this 8 week program but for some they may require 16 weeks to get started
Hey! Really good video! I have a question. Just done the first week of the plan! Went a bit too fast on the minutes running though. But I joined a running group today and they just ran 5K at a slow pace (7:55/km). I know I can run the 5K without stopping (took us 44:39) but I was wondering if it's too much for my muscles to go that distance in the second week? Is it better to follow the plan exactly or can I go for a slow 5K run now and then?
I'd say it depends on how you feel. I'm currently running 10 km every day except Sunday and don't have any problems
I'm going to be documenting how i go through with this jogging :)
I just came back from my first session in week one and I feel good. It wasn't too hard but it was sure a challenge! If there wasn't any walks in between i would have given up XD
Just done my second session and for some reason it felt more difficult to run that 1 min than the first day! Weird but i really hope I'll be able to reach my end results!
Third session is not getting any easier, i felt a little bit sick in the middle, and nearly gave up but ended up going on.
Back from my week 1 session 1, and i didn't even get done half of it. I am giving up bcoz i felt v v v sick, i had to go home and felt vvv dizzy and my hips hurted ? So i think i'm doing this plan wrong, or its just not for my body, GOOD LUCK !
Well done! Some days it'll be more difficult to push through than others, but you'll also feel even more proud of yourself on those days when the session is completed. Just keep going and you'll get there in the end!
@@hurricanefrid yeah! I do sport - basketball and hopefully this will really help with my stamina.
I have a pair of nike zoom pegasus are these good for running pls let me know
I like running but I always feel like my form is off
Can we get a correction on the Week 7 plan?
thanks for the video, I have one question and in week 7 none of the sessions add up. Am I missing something?
no, it's just wrong, but they won't answer you! sorry! am on the same situation...
How does one handle plantar fasciitis of the foot while still wanting to run?
Hi. I have a question about Week 7. Session 1 and Session 3 . I wondered if there is a typo on those. Could you help??
For Week 7, sessions 1 and 3 shows a total time of 55 mins. If your add up the times, it would reach 99 mins. Almost doubling the training time of week 6. What's the error? Should it be 3 x 6min jog & 2 min walk?
Session 2 total time is off as well.
Week 5 total time shows 35 min but when you add the times you get 32 min. I think it's supposed to be not 2 min walk but 3 min then we have 35 min total time.
About week 7 maybe it should be:
1x 8min jog
5min walk
1x 5min jog
2min walk
(total time 55min)
Was is still hard for you to run on week 7?
@@ziejka1 Oh, God, someone to help us! As the channel never answers...
Thanks a lot! Regards from Rio de Janeiro!
starting this tomorrow! i will give updates
Where’s the update?
@@jamesporter41 still running lol
Do i have to complete all the sessions on each week day?
So for week one you walk two minutes then jog for one minute and repeat this cycle until you have reached 21 minutes?