A GOOD INTERVAL PROGRAM TO PREPARE FOR YOUR FIRST 5K RUN

I will be starting this program next week.
I will be starting this program next week.
Saying it twice so i can stick with it. I got some major goals this year.

EACH WEEK OF THE PROGRAM , DO YOUR RUN/WALK WORKOUTS ON MONDAY, WEDNESDAY, FRIDAY AND SATURDAY, AND TAKE TUESDAY, THURSDAY AND SUNDAY OFF

 

week 1

run 2 min., walk 4 min-----repeat 5 times

 

week 2

run 3 min., walk 3 min.-----repeat 5 times

 

week 3

run 5 min., walk 2.5 min.-----repeat 4 times

 

week 4

run 7min., walk 3 min.-----repeat 3 times

 

week 5

run 8 min., walk 2 min.-----repeat 3 times

 

week 6

run 9 min., walk 2 min.-----repeat 2 times then run for 8 min.

 

week 7

run 9 min., walk 1 min.-----repeat 3 times

 

week 8

run 13 minutes,. walk 2 minutes-----repeat 2 times

 

week 9

run 14 minutes,. walk 1 min.-----repeat 2 times

 

week 10

run 30 minutes

note: After completing week 9, if you feel tired, repeat this week of training before moving on to week 10.