The following running training program is for 2 months. Be ready with a good sports gear as this is very essential for training. I hope all beginners with no previous running experience went through the pre-preparation for 5k. Follow the training program sincerely to have good results. Don't take breaks between days because this will turn your training program ineffective.
Monday
Today you train to improve your sprinting ability.
Sets
50x1- Sprint with your maximum speed for 50m and then slowly walk back the path you ran.
60mx1- Now sprint 60m and then walk back slowly.
80mx1- Now sprint 80m and then walk back.
100x2- Now sprint 100m and walk back. If you really can run again then do one more 100m.
Tuesday
Today again you train to improve your sprinting ability.
Sets
200x4- Sprint with your maximum speed for 200m and then slowly walk 200m. Now you are ready for your next set. You should do 4 sets of 200m.
Wednesday
Today you train for endurance.
Sets
400x4- Stride with your 80% speed for 400m and then walk for 400m slowly. You should do at least 3 sets but don't push yourself too hard.
Thursday
Today again you train for endurance.
Sets
800x4- Stride with your 70-75% speed for 800m and then walk slowly for 400m. Try to do at least 3 sets but 4 sets will give best results.
Friday
Today you train to improve your stamina.
Sets
1000x4- Stride with your 70-75% speed for 1000m and then walk for 400m. If your breathing is fine after walking then do another 1000m. Try to do at least 3 sets but 4 sets will give best results.
Saturday
Today again you train to improve your stamina.
Sets
Continuous running- Run continuously for 20-30 minutes. You might get bored if you run in ground, so you can run where ever you want to. Exploring new roads, streets, etc will never make you tired.
Sunday
Take rest which is very important.
After this go for intermediate training program.
You can always find me in Google+
After this go for intermediate training program.
You can always find me in Google+
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