Treadmill Training for 5k run.

How to Train for a 5K on a Treadmill at 12km/hr.

*Schedule*
A good 5K training plan will last anywhere from 4 to 6 weeks. In This time span lets your body gradually adjust to the increased activity, without forcing your muscles to do too much too soon.

You should train for at least 30 minutes five or six days per week, using a mix of walking and jogging or running. Recovery days are another important element, allowing your body to rest and replenish before taking on the next workout. Aim for at least one day per week where you don’t exercise at all. You can also use walking as a form of recovery, with two or three days per week devoted to this moderate form of activity.

*Intervals*
Intervals that alternate high- and low-intensity activity are used to build endurance and improve overall performance, both of which are helpful when competing in a 5K race. A 5K training plan that incorporates intervals of running and jogging can help you do your best during the race. On your treadmill, adjust the speed to switch from walking to jogging or running for at least three of your workouts each week. Start with a five-minute warm-up at an easy pace, then increase your speed to a jog or run for several seconds or minutes before recovering with another segment of walking.

*Gradual Increases*

Your 5K treadmill training plan should include gradual increases in running or jogging each week, as compared to walking. Start slowly, with most of your training focused on walking. For example, during a 30-minute workout at the beginning of your training schedule, try one minute of running for every two minutes of walking. If that’s too much, drop it to 30 seconds of running for every 90 seconds of walking. As the weeks progress, increase the amount of time you spend running, aiming for a steady increase each week until you are running most of the time.

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