Training plans for your first 5K

Very soon there will come not only to the calendar, but a real spring. Sports clubs have scored beginners who have decided to prepare your body for the summer. Soon catch up and those who wanted to start to run, but did not want to do it in the winter. And even start running marathons and various competitions in which there is almost always a distance of 5 km.

Start running in order to put himself in order, it is very commendable, but running - it's not the most pleasant physical sensations in terms of training. This is especially true beginners who may not know how to properly calculate the forces and start panting or clutching his side after 1 km (and it is if you're lucky). Others may just get bored banal play circles around the stadium or the nearest park, and on this workout ends. Therefore, we offer you to combine business with pleasure... and sign up for their first 5 km.

Preparation may take a little more than one month, and there are a huge number of mobile applications that offer training plans, so you will definitely be a good choice.

Yes, if you have already, and so run 5 km, then you it will not be interesting. For you will be the next post. ;)

Before proceeding to the transfer of applications and the proposed plan, we want to once again remind you that jogging does not tolerate haste. You can not tear myself and immediately run 5 km, if you've never ran. Rather, run, run through you, but that's what will happen - it is a question. It all depends on your fitness level. To some, this distance can be given easily, but someone can earn his first injury. Therefore, we do not hurry, keep training plan and successfully pass its first milestone.

Mobile applications

All cross-country applications have their own plans for the various distances and variations of these plans: 5 km for beginners, for intermediate to advanced runners; 5 km in 30 minutes, 25 minutes and so on.

And yet, always pass the test exercise, if it is! Do not ignore, since it is based on data obtained will build your training plan. You want to make it go smoothly? Take the test!

RunKeeper

Training plans:

• 5 km for beginners (8 weeks, free of charge).
• The first 5 km from the coach (12 + weeks of cross-training, the cost - $ 24.99 for premium members - free).
• 5 km for beginners' to the finish. Running-Walking "(7 weeks, the cost - $ 9.99 for premium members - free).
• The first 5 km in 10 weeks (11 weeks + cross-training, the cost - $ 24.99 for premium members - free).
• The first 5 km in 14 weeks (15 weeks + cross-training, the cost - $ 29.99 for premium members - free).
• The first 5 km in 8 weeks (9 weeks, the cost - $ 14.99 for premium members - free).
• The first 5 km in 10 weeks (8 weeks + cross-training, the cost - $ 19.99 for premium members - free).
• The first 5 km in 10 weeks (11 weeks + cross-training, the cost - $ 24.99 for premium accounts - free of charge).

Nike + Running

Training plans:

• The initial difficulty level (Beginner) - 8 weeks, total distance - 150 km, the total amount of training - 27.
• Medium difficulty level (Intermediate) - 8 weeks, total distance - 200 km, the amount of training - 36.
• The high level of complexity (Advanced) - 8 weeks, total distance - 290 km, the amount of training - 38.

5K Runner

Training plan: 8 weeks, the amount of exercise - 3 times a week, training duration - 30 minutes.

Run 5k

Training plan: 8 weeks, the amount of exercise - 3 times a week, training duration - 30 minutes.

Couch to 5K®

Training plan: 9 weeks, 3 times a week, training duration - 20-30 minutes.

Zombies, Run! 5k Training

Training plan: 8 weeks, 25 training and complete immersion into the game.