Buckle up, Thanksgiving is on its way. For most people, this means a hearty feast with close friends or family. For others (perhaps more enthusiastic), Thanksgiving Day includes a 5km morning run, or “5km” as it is casually referred to. This is the American way to gain calories in the later afternoon.
5 kilos isn’t necessarily a small feat. Without the proper training and preparation, 3.1 miles can be a daunting endeavor. So, even though the 8-day notice might not be long enough to train properly, you can use this general framework the next time you decide to shoot for a race around the 5k mark.
The table below is made for beginners, so it assumes that your ability to basically run is virtually non-existent. Feel free to increase your mileage or speed, but remember the basic principles that apply to nearly all fitness plans, regardless of discipline or sport: Be calm when you’re supposed to go easy, and work hard when you’re supposed to go hard. Full tilt training every day is a recipe for disaster, and studies have shown that incorporating more “easy days” than “hard days” results in faster finish times for long-distance runners. Basically, stay disciplined and know when to call him back.
week 1
Day 1: Run for 5 minutes, walk for 1 minute. Repeat 3 times.
the second day: rest or via train.
Day 3: Run 6 minutes, walk 1 minute. Repeat 3 times.
the fourth day: comfort.
Day 5: Run 7 minutes, walk 1 minute. Repeat 3 times.
the sixth day: rest or via train.
the seventh day: comfort.
week 2
Day 1: Run 7 minutes, walk 1 minute. Repeat 3 times.
the second day: rest or via train.
Day 3: Run for 8 minutes, walk 1 minute. Then, run vigorously for 1 minute, walk for 2 minutes, and repeat 3 times. Finish the 7-minute run, and the 1-minute walk.
the fourth day: comfort.
Day 5: Run 9 minutes, walk 1 minute. Repeat 3 times.
the sixth day: rest or via train.
the seventh day: comfort.
the third week
Day 1: Run for 10 minutes, walk for a minute. Repeat twice.
the second day: via train.
Day 3: Run for 12 minutes, walk 1 minute. Then run vigorously for one minute and walk for two minutes. Repeat 4 times.
the fourth day: comfort.
Day 5: Run 13 minutes, walk 1 minute. Repeat twice.
the sixth day: rest or via train.
the seventh day: comfort.
fourth week
Day 1: Run for 15 minutes, walk 1 minute. Repeat twice.
the second day: via train.
Day 3: Run for 17 minutes, walk for 1 minute. Then add two intervals where you run vigorously for one minute, and walk for two minutes.
the fourth day: comfort.
Day 5: Run for 19 minutes, walk for 1 minute, run for 7 minutes.
the sixth day: rest or via train.
the seventh day: comfort.
The fifth week
Day 1: Run for 20 minutes, walk for 1 minute, run for 6 minutes.
the second day: via train.
Day 3: Run for 15 minutes, walk 1 minute. Then run vigorously for one minute and walk for two minutes. Repeat 3 times.
the fourth day: comfort.
Day 5: He ran 26 minutes.
the sixth day: rest or via train.
the seventh day: comfort.
the sixth week
Day 1: Run for 20 minutes, walk for a minute. Then run vigorously for one minute and walk for two minutes. Repeat twice.
the second day: rest or via train.
Day 3: Run for 30 minutes.
the fourth day: comfort.
Day 5: Run for 20 minutes.
the sixth day: comfort.
the seventh day: Race day. Run 3.1 miles.