Run 5-K, Loose 5-K

I’ve been out of the running scene for some time, due to time constraints (yes there are simply not enough hours in a day) work, lack of sleep, knee probs etc etc. but it’s time to simply rid of the excuses & make the time. Today marks my first day back and I'm feeling great! Amped and excited! Weddings in a month & 2 weeks & i want to be feeling & looking great in my bridesmaids dress so what better way to get more motivated. In conjunction with healthy eating, yoga & pilates, here goes my exercise plan.. 

Because it is quiet easy to get back into it if you have previously been pretty fit* you might up the anty a little faster as i may do, but if not and you’re just starting go along to the guidelines and you'll be a pro 5k runner (and 5KGS lighter) in no time :P

Do the following 5 week training programme, get running 5km's and lose up to 5kgs.

WEEK 1

Monday: Walk/XT 20 min or off

Tuesday: Run 10 min

Wednesday: Walk/XT 20 min or off

Thursday: Run 15 min

Friday: Walk/XT 20 min or off

Saturday: Rest

Sunday: Run 3-K

WEEK 2

Monday: Walk/XT 20 min or off

Tuesday: Run 15 min

Wednesday: Walk/XT 20 min or off

Thursday: Run 20 min

Friday: Walk/XT 20 min or off

Saturday: Rest

Sunday: Run 4-K

WEEK 3

Monday: Walk/XT 30 min or off

Tuesday: Run 20 min

Wednesday: Walk/XT 30 min or off

Thursday: Run 25 min

Friday: Walk/XT 30 min or off

Saturday: Rest

Sunday: Run 5-K (on race course if possible)

WEEK 4

Monday: Walk/XT 20 min or off

Tuesday: Run 15 min

Wednesday: Walk/XT 20 min or off

Thursday: Run 20 min

Friday: Walk/XT 20 min or off

Saturday: Rest

Sunday: Run 4-K

WEEK 5

Monday: Walk/XT 30 min or off

Tuesday: Run 30 min

Wednesday: Walk/XT 30 min or off

Thursday: Run 30 min

Friday: Walk/XT 30 min or off

Saturday: Rest

Sunday: 5-K Race

Walk XT days:

You can walk or cross-train (swim, bike, use an elliptical trainer, etc.) at a moderate intensity for the stated amount of time, or you can take the day off

Weekday runs:

All weekday runs should be at a steady, comfortable pace.

Weekend long run:

This run is measured in kilometres, rather than minutes, to ensure that you’re steadily increasing the distance you cover each week. Long-run pace should be 1 or 2 minutes per kay slower than the pace you can run one very hard kay. Feel free to take liberal walk breaks.

(runnersworld.com)

GOOD LUCK :)