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ASFG Race Training
If you have decided to participate in the first 5K with The American School Foundation of Guadalajara, A.C. on December 8th here is a program for you in case you have not been physically active lately or if you are interested in getting into better shape. Congratulations! Your ASFG PE teachers suggest this simple 10 week program to get you in good shape for December 8th.
This program goes for runners willing to cover the distance without walking. Remember, the idea is to have fun.
A medical checkup is important. If you have not been physically active a visit to your doctor is suggested before you make this commitment to training.
The point of this program is to accomplish the distance of 5K in 40 minutes or less.
Important tips
- Shoes – Your running shoes must be comfortable. It is not possible for us to recommend a particular brand. Use the running shoes you have used to train with.
- We recommend that you train at least three times a week. It is important to take a day off after training.
- Your pace must be challenging but not so hard that you can’t keep a conversation while running. If you use a heart monitor your rate must be between 60 and 70%. If you do not know how to calculate this percent without a heart monitor feel free to ask any PE teacher for help.
- The purpose of this training program is to complete 40 minutes running.
- A normal training session includes warming up, the training, and a cool down. Stretching is important at the beginning and at the end of your workout. Some people do not stretch before running but is a must at the end of your run.
Week |
Session 1 |
Session 2 |
Session 3 |
1 |
Walk 3 minutes, jog 2 minutes, repeat 4 times for a total of 20 minutes |
Walk 3 minutes, jog 2 minutes, repeat 4 times for a total of 20 minutes |
Walk 3 minutes, Jog 2 minutes, repeat 4 times for a total of 20 minutes |
2 |
Walk 2 minutes, jog 2 minutes, repeat 6 six times for a total of 24 minutes. |
Walk 2 minutes, jog 2 minutes, repeat 6 six times for a total of 24 minutes |
Walk 2 minutes, jog 3 minutes, repeat 5 times for a total of 25 minutes. |
3 |
Walk 1 minute, jog 3 minutes, repeat 6 times for a total of 24 minutes. |
Walk 1 minute, jog 3 minutes, repeat 6 times for a total of 24 minutes. |
Walk 1 minute, jog 4 minutes, repeat 5 times for a total of 25 minutes. |
4 |
Walk 1 minute, jog 4 minutes, repeat 5 times for a total of 25 minutes. |
Walk 1 minute, jog 4 minutes, repeat 5 times for a total of 25 minutes. |
Jog 10 minutes, walk 2 minutes, repeat 2 times for a total of 22 minutes. |
5 |
Walk 1 minute, jog 4 minutes, repeat 6 times for a total of 30 minutes. |
Walk 1 minute, jog 4 minutes, repeat 6 times for a total of 30 minutes. |
Jog 15 minutes, walk 2 minutes, repeat 2 times for a total of 32 minutes. |
6 |
Jog 8 minutes, walk 2 minutes, repeat 3 times for a total of 30 minutes. |
Jog 10 minutes, walk 2 minutes, repeat 3 times for a total of 36 minutes. |
Jog 20 minutes. |
7 |
Jog 10 minutes, walk 1 minutes, repeat 3 times for a total of 33 minutes. |
Jog 10 minutes, walk 1 minutes, repeat 3 times for a total of 33 minutes. |
Jog 25 minutes. |
8 |
Jog 20 minutes. |
Jog 20 minutes. |
Jog 20 minutes, walk 2 minutes, repeat for a total of 42 minutes |
9 |
Jog 25 minutes. |
Jog 25 minutes. |
Jog 35 minutes. |
10 |
Jog 30 minutes. |
Jog 20 minutes. |
Jog 40 minutes. |
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