By Elmina Saksi
Running program: 5 km
Running program: 5 km
In this article, you'll find Elmina's 6-week running program that will guide you through a safe and fun way to complete a 5 kilometer run. No previous running skills are needed to start this training program.
Each week contains 3 running sessions & 1 strength training session. Spread out the sessions as evenly as possible. It is recommended to take a rest day after the interval session. In the first week, you'll start with an easy pace and replace one of the running sessions with a brisk walk. If you feel tired during the other weeks, replace the easy jogging session with a walk or other alternative exercise. The intensity of the sessions are measured on a scale of 1-10, where 10 is the hardest.
Meet elmina,
our ambassador who's a PT and professional runner. Elmina started her running carrer when she bought a refridgirator and got a free bib for a 10 kilometre run! Today, she's one of Sweden's best runners.
Week 1:
- Easy jog, intensity 5 - light running for 5 x 2 minutes, run for 2 minutes and walk briskly for 2 minutes. Alternatively, you can run for 20 minutes straight
- Minute-interval, intensity 7 - Start with 10 minutes of brisk walking. Run for 1 minute (a little faster than the previous session) then jog or walk briskly for 1 minute. It is important to complete all intervals and not run too fast at the beginning. Cool down with 10 minutes of brisk walking
- Strength training, legs and core, 20 minutes. Check out #strengthwithmine for inspiration
- 60 minutes of brisk walking on uneven terrain
Week 2:
- Easy jog, intensity 5 - light running for 7 x 2 minutes, run for 2 minutes and walk briskly for 1 minute. If you have run before, run for 21 minutes straight
- Fartlek in the forest, intensity 7 - 6 x 2 minutes. Start with 10 minutes of brisk walking to warm up. Run in the forest, preferably on hilly terrain. Run 6 intervals: 2 minutes of faster running, whether uphill or not, followed by 2 minutes of slower running or brisk walking. Repeat until you have completed all 6. Total of 24 minutes
- Full-body strength training, 30 minutes
- Progressive session, intensity 6-7 - Warm up for 10 minutes with brisk walking or easy jogging. Run for 15 minutes. Start at a slow pace and gradually increase your speed so that you are running fairly fast at the end
Week 3:
- Easy jog, intensity 5 - 7 x 3 minutes. 3 minutes of jogging followed by 1 minute of brisk walking. Alternatively, you can run at a steady pace for 28 minutes
- Hill training, intensity 7 - Warm up for 10 minutes, then run 8 intervals up a hill. The length of the hill should take at least 15-20 seconds to run up. Walk or jog down
- Strength training, legs and core, 30 minutes
- Try the distance! Run with brisk walking intervals for 5 km to get a feel for the distance. You should not be completely exhausted, try to maintain intensity level 6
Week 4:
- Easy jog, intensity 5 - 6 x 4 minutes. 1 minute of brisk walking or you can run for 30 minutes at a steady pace.
- Fartlek with lamp posts, intensity 7. Warm up for 10 minutes with a gentle jog or brisk walk. Find a road with lamp posts or trees. Run fast between 2 lamp posts, then slow down between the next 2 lamp posts, and so on for 10 minutes. Cool down with 5 minutes of gentle jogging or brisk walking.
- Full-body strength training, 30 minutes.
- Speed increase x 2, intensity 6. Run for 10 minutes. Start at a slow pace and gradually increase your speed so that you are running fairly fast at the end. Rest for 2 minutes and repeat. Finish with 5 minutes of walking or gentle jogging.
Week 5:
- Cozy jog, intensity 5 - 5 x 5 min with 1 min rest in the form of brisk walking or running at a steady pace for 30 min.
- Iluminated track run, intensity 6-7. Go to a lit track about 2.5 km away. After a 10 min warm-up of brisk walking or a slow jog, run the track. When you come to an incline, run up it, immediately run down the same incline, and run up it again. Continue around the track and repeat the same procedure when you encounter a new incline until you have completed the whole track.
- Strength, 30 min core and legs
- Guess the distance, intensity 5. If you have a watch, turn it so you can't see the face. Set a timer for 25 min and guess how far you will go in the allotted time.
Week 6:
- Cozy jog, intensity 5 - 4 x 7 min with 1 min rest in the form of brisk walking or running at a steady pace for 32 min.
- 4-minute run, intensity 7-8. Warm up for 10 min. 4 x 4 min, start each interval at a calm pace, increase the speed for the next minute, increase it further for the last minute, and push it to intensity 8 for the very last minute. Rest for 1 min in any way you like before repeating.
- Strength, 30 min full body
- Run 5 km, the goal is to complete the distance without walking.
Good luck!
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