Physiotherapists and exercise physiologists deal extensively in exercise prescription and the progression of exercise programs. Please note this is general information only and we advise getting professional advice.
Ensuring that your health has been checked, then you should start to train for a 5 km run at least 8 weeks before the event. Warm-ups and downs are important before and after every training session. Drink plenty of fluid before, during and after exercise. Your body will need water even if you don’t feel thirsty. Also, ensure that you have the correct footwear before you start. Now let’s get down to the program. For the first 2 weeks, you need to work at an intensity equal to 50-65% of your Heart rate max (HRM). HRM is your predicted maximum heart rate and is measured at 220 minus your age. Walk 4 times a week giving yourself a rest day in between as able. An example of this would be training Sundays, Tuesdays, Thursdays, and Fridays. On the days when you train consecutively ie. Thurs and fri, then make the second day a light training session. Walk for anywhere between 20 to 40 minutes and vary your time each session. During weeks 3 and four start to add in jogging into your walking program. Jog at a steady pace which allows controlled breathing to be maintained. If you can’t maintain this pace, begin to walk until you feel able to jog again. You should be working at 55-65% of HRM during this time. Weeks 5& 6 should be mainly an easy jog ranging between 30 to 40 minutes again 4 times a week and now at HRM of between 60-75%. Walk only if you cannot cope. Weeks 7 and 8 are working at an intensity equal to 70 to 85% HRM so your jog is much more intense although you may vary it with a few minutes of high intensity jog, a few of low intensity and a few of easy jog. Use a timer to see how fast you can run the 5 km run and try to beat the clock. By this stage you should be ready to run 5 km and be able to cope quite comfortably. Happy running! Should you have pain or discomfort in your training program visit our therapists for fine tuning of your program.
