Class Music

want to work out at home, click on the images below and download the music

Running Schedule

This is how you will build up your stamina and train without getting injured for your 5k/10k

5-km training schedule

Week 1

Run one minute,
walk 90 seconds.
Repeat eight times per training session.

Do three times a week.

Week 5

Run eight minutes, walk
two minutes. Repeat three times per training session.

 

Do three times a week.

Week 2

Run two minutes, walk one minute. Repeat seven times per training session.

 

Do three times a week.

Week 6

Run 12 minutes, walk one minute. Repeat three times per training session.

 

Do three times a week.

Week 3

Run three minutes walk
one minute. Repeat six times per training session.

 

Do three times a week.

Week 7

Run 15 minutes, walk
one minute, run fifteen minutes.

 

Do three times a week

Week 4

Run five minutes, walk two minutes. Repeat four times per training session.

 

Do three times a week.

Week 8

Run 30 minutes




continuously.

1
min

1.5
min

x8

8
min

2
min

x3

2
min

1
min

x7

12
min

1
min

x3

3
min

1
min

x6

15
min

1
min

x3

5
min

2
min

x4

30
min

10-km training schedule

There are plenty of exceptional schedules out there, here is the best  i could find!

 

 

Good luck

for which ever cause you are running for!

 

GTI  |  FITNESS

GET TO IT!!!