Ep 1 - Training Plan to Run 5K in Under 30 Minutes - Week 1

Hello runners! Welcome to another video! Today we're exploring the essential workouts for week one of our 5K in under 30 minutes plan. This week is the beginning of the base period, where we will focus on gaining endurance and getting the body used to running long distances in a comfortable and relaxed way.
In today's video, I will explain in detail each workout from the first week of our plan. This plan is divided into three phases: base period, specific period and competitive period. Let's start slowly, focusing on easy, comfortable runs to strengthen your body and prepare your joints for the impact of running.
*Tuesday:* 3 km training at an easy pace, preceded by 10 minutes of walking to warm up and followed by 5-10 minutes of walking to slow down.
*Wednesday:* Rest day for recovery.
*Thursday:* 4 km training at a comfortable pace, slightly slower than the race pace.
*Friday:* 3 km training at an easy pace, similar to Tuesday's training.
*Saturday:* Rest day.
*Sunday:* Long training of 5 km at a comfortable pace.
This week is designed to be light and relaxed, allowing the body to gradually get used to the training. If you can only do three workouts, I suggest skipping Friday's workout.
This first week is crucial for establishing a solid foundation for subsequent training. By following this plan, you'll be on your way to reaching your 5K goal in under 30 minutes.
Don't forget to subscribe to the channel, activate notifications on the bell to be alerted about new videos, leave a thumbs up and share with friends who also want to achieve this goal. Comment below how your training is going, I'd love to know your opinion and progress!
In the next few days, the video with the second week of training for the sub30 will be released. Until next time and good training!
#Running #RunningTraining #TrainingPlan #5Kmin30Min #RunningforBeginners #Endurance #LightRunning #RunningTips #WeeklyTraining #ImproveRunning #5KmRunning

[@mariselmasouza8244]

AMEI ,najuventude praticava atletismo pela UMC,minha vida toda sempre patiquei esporte, judô,natação, hidro,ciclismo.Agora com 58 quero voltar a competir mas por lazer.Sempre amei exercícios físicos. Parabéns, gratidão.

[@academiadacorrida]

Faz muito bem em regressar. Regresse sem pressão de resultados que é a forma mais saudável de correr. 🙂

[@gersonsantos4564]

Parabens pelos videos por favor faça mais um video para a serie Plano 5 kms Sub 30 Minutos

[@academiadacorrida]

Farei, sim...