How to Start 5km Training for Beginners
Accra, Ghana: How to Start 5km Training for Beginners. 5km training plan for beginners from Coach Richard Sekyere, a renowned distance coach from Ghana.
2-week training plan with reoccurring routine
- Start with easy jogging.
- Increase your mileage weekly.
- Don’t start running fast.
- Do more easy runs than speed work.
- Join a team if available in your area.
- Run on a rough surface, not a tarred road.
- Listen to your body.
- Take water along always.
- Lift small weights.
- Rest in between hard workout days.
Week 1
Monday: 30 minutes easy run – track or road
Tuesday: 10x200m/200m walk on the track
Wednesday: 50 minutes easy run on the road
Thursday: Rest
Friday: 25 minutes tempo run – track or road
Saturday: 60 minutes steady easy run
Sunday: Rest
Week 2
Monday: 40 minutes easy run – track or road
Tuesday: 10x400m/200m walk on the track
Wednesday: 30 minutes easy run on the road
Thursday: Rest
Friday: 10 x 60 second speed / 2 minutes rest. Total time 30 minutes fartlek run – road
Saturday: 60 minutes steady easy run at a highly terrain
Sunday: Rest
You can repeat the training again. Click here for more training plans.