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10 weeks to run 5K for Beginners

So, you want to run but you’re not sure where to start! Do you ever look outside and see someone flash by, looking like a Gazelle and think “I wish I could run like that”, well you can. This program will get you running 5K in 10 weeks, after all, what were you doing 10 weeks ago? If you had started then you would be outside now with the wind in your hair. Starting your Program: Running is a routine, you need to form the habit of putting aside some time each day for your activity, we are all busy but remember #selflove You may be sore for a while but this will ease as you get used to the activity, a warm bath or a massage may help a bit, or try some Maxine’s Recover after your run to help. Please don’t confuse an injury with Muscle soreness, sharp pain while running may need to be looked at by a medical Professional. Some Tips:
  • When running try to keep your breathing even, slow it down if you find you are taking quick breaths.
  • You should try not to strike the ground too heavily, this will cause stress on your body.
  • Land with a small bend in your knee, do not land on a straight leg when you run.
  • Look straight ahead at all times
  • Bend your arms to 90 degrees, moving your arms forward will help with forward movement of your whole body
Weeks 1 and 2: Let’s start with developing the habit of getting outside, you need to commit to 30 minutes 3 – 5 days each week.
  • Brisk walk 5 minutes
  • Walk/jog 20 minutes, Jog until you are tired then walk until your breathing slows down and you feel recovered. Then repeat. There is no set time to jog or walk, do what is right for you. By the end of week 2 you should have improved the time spent jogging.
  • Slow walk the last 5 minutes to cool down
Weeks 3 and 4: This week we will increase the time to 35 minutes. Try to get 10 sessions in during this fortnight block.
  • Brisk Walk 5 minutes
  • Walk/Jog 25 minutes, Jog until you are tired then walk until your breathing slows down and you feel recovered. Then repeat. There is no set time to jog or walk, do what is right for you. By the end of week 4 you should have improved the time spent jogging to around 1.5 - 2 minutes minimum each time.
  • Slow walk the last 5 minutes to cool down
Weeks 5 and 6: This week we are going for 40 minutes, minimum of 10 sessions this fortnight. You can increase to 12 if you feel ready but remember rest days are important for recovery.
  • Brisk Walk 5 minutes
  • Walk/Jog 30 minutes, Jog until you are tired then walk until your breathing slows down and you feel recovered. Then repeat. There is no set time to jog or walk, do what is right for you. By the end of week 6 you should have improved the time spent jogging to around 2 – 5 minutes minimum each time.
  • Slow walk the last 5 minutes to cool down
Weeks 7 and 8: This week we are going for 50 minutes, still a minimum of 10 sessions this fortnight. You can increase to 12 if you want but remember rest days are important for recovery.
  • Brisk Walk 5 minutes
  • Walk/Jog 40 minutes, Jog until you are tired then walk until your breathing slows down and you feel recovered. Then repeat. There is no set time to jog or walk, do what is right for you. By the end of week 8 you should have improved the time spent jogging to around 5 - 10 minutes minimum each time.
  • Slow walk the last 5 minutes to cool down
Weeks 9 and 10: This week we are going for 60 minutes, minimum of 10 sessions this fortnight. You can increase to 12 if you want but remember rest days are important for recovery.
  • Brisk Walk 5 minutes
  • Walk/Jog 50 minutes, Jog until you are tired then walk until your breathing slows down and you feel recovered. Then repeat. There is no set time to jog or walk, do what is right for you. By the end of week 10 you should have improved the time spent jogging to the point where you are jogging more than walking. You should be able to get that 5K now!
  • Slow walk the last 5 minutes to cool down
We hope this has helped you open a new chapter in your life, remember to stay healthy and reward yourself with some new running gear, a pair of new joggers and a Maxine’s BURN smoothie after your runs.
Peanut Butter Espresso Smoothie Bowl
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