“5K Training Plan for Beginners 🏃‍♂️ | 8 Weeks to Your First 5K”
2:24
YouTubeYour Running University
“5K Training Plan for Beginners 🏃‍♂️ | 8 Weeks to Your First 5K”
🏃‍♀️ Want to run your first 5K without injuries? Here’s an 8-week training plan that works: ️ 3 runs per week ️ Gradual progress (add 10% max) ️ Easy runs + intervals + long runs ️ Recovery is key ⚡ Build endurance, stay injury-free, and cross the finish line with confidence! 👉 Personalized running coaching available ...
159 views3 months ago
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Weekly Training Plan for a Sub-20m 5km🏃 ⬇️Monday Threshold Run: 4x 1mile at target 5k pace (3:55-4:00 min/km) Rest 90 seconds between reps for recovery. ⬇️Tuesday: Easy Run 6-8km at a comfortable pace ( 5:30-6:00 min/km) ⬇️Wednesday: Tempo Run 20 minutes at threshold pace (3:55- 4:00 min/km) ⬇️Thursday: Recovery Run 30-40minutes easy run ⬇️Friday: Interval Training and Strength Training ⬇️AM ~ Interval Training 10x 400meter at target pace (3:40-3:45) every reps Rest 60sec between reps or jog 30
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Weekly Training Plan for a Sub-20m 5km🏃 ⬇️Monday Threshold Run: 4x 1mile at target 5k pace (3:55-4:00 min/km) Rest 90 seconds between reps for recovery. ⬇️Tuesday: Easy Run 6-8km at a comfortable pace ( 5:30-6:00 min/km) ⬇️Wednesday: Tempo Run 20 minutes at threshold pace (3:55- 4:00 min/km) ⬇️Thursday: Recovery Run 30-40minutes easy run ⬇️Friday: Interval Training and Strength Training ⬇️AM ~ Interval Training 10x 400meter at target pace (3:40-3:45) every reps Rest 60sec between reps or jog 30
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Sepatu Lari Original on Instagram: "Long run ideal berapa km?” tergantung tujuan latihan, level pengalaman, dan program yang laners ikuti. ini gambaran umumnya: 🏃‍♂️ Untuk Pemula 8–12 km Cukup untuk membangun daya tahan dasar tanpa terlalu membebani tubuh. 🏃‍♂️ Untuk Pelari Menengah 12–20 km Biasanya dilakukan 1x per minggu untuk meningkatkan endurance dan efisiensi lari. 🏃‍♂️ Untuk Persiapan Lomba 5K/10K: long run 8–15 km Half marathon: 15–24 km Marathon: 24–32 km (kadang 35 km, tapi jarang
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Sepatu Lari Original on Instagram: "Long run ideal berapa km?” tergantung tujuan latihan, level pengalaman, dan program yang laners ikuti. ini gambaran umumnya: 🏃‍♂️ Untuk Pemula 8–12 km Cukup untuk membangun daya tahan dasar tanpa terlalu membebani tubuh. 🏃‍♂️ Untuk Pelari Menengah 12–20 km Biasanya dilakukan 1x per minggu untuk meningkatkan endurance dan efisiensi lari. 🏃‍♂️ Untuk Persiapan Lomba 5K/10K: long run 8–15 km Half marathon: 15–24 km Marathon: 24–32 km (kadang 35 km, tapi jarang
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