Running: week 1
Session n ° 1 : We attack by 10 min of brisk walking. We run 6 X 2 min and get a quick run of 1 min between each running.
Session 2 : We attack by 10 minutes of brisk walking. We run 5x3 min and we get a quick run of 1 min between each running series
Running: week 2
Session 3 : We start with 10 minutes of brisk walking. We run 4 x 4 min and recover in quick march of 1 min between each series of running.
Session 4 : We attack by 10 minutes of brisk walking. We run 4x5min and we get a quick run of 1 min between each running.
Running: week 3
Session 5 : We start with 10 minutes of brisk walking. We run 4 x 6 min and we get a quick run of 1 min between each running.
Session n ° 6 : We attack by 10 min of brisk walking. We run 8 minutes, 6 minutes, 6 minutes and 4 minutes and we get a quick walk of 1 minute between each running.
Running: week 4
Session 7 : We start with 10 minutes of brisk walking. We run 8 minutes, 8 minutes, 6 minutes and 4 minutes and we get a quick walk of 1 minute between each running.
Session n ° 8 : We attack by 10 min of brisk walking. We run 10 min, 8 min, 6 min and 6 min and we get a quick walk of 1 min between each running.
Running: week 5
Session n ° 9 : We start with a 5 minute brisk walk. We run 15min, 6min, 6min and 6min and we get a quick walk of 1 min between each running.
Session n ° 10 : One attacks by 5 min of brisk walk. We run 15 min, 10 min, 8 min and 6 min and we get a quick walk of 1 min between each running.
Running: week 6
Session n ° 11 : One attack by 5 min of brisk walk. We run 15 min, 15 min, 5 min and 5 min and we get a quick walk of 1 min between each running.
Session 12 : Attack by 5 minutes of brisk walking. We run 20 min, 10 min and 5 min and we recover in rapid march of 1 min between each series of running.
Running: week 7
Session 13 : Attack by 5 minutes of brisk walking. We run 25 min, 5 min and 5 min and we recover in rapid walk of 2 min between each series of running.
Session n ° 14 : One attacks by 5 min of brisk walk. We run 25 min, and 10 min and we recover in brisk walk of 2 min between each series of running.
Running: week 8
Session n ° 15 : One attacks by 5 min of brisk walking. We run for 20 min then 20 min and we get a quick walk of 2 min between each running.
Session n ° 16 : One attacks by 5 min of brisk walk. We run 30 minutes and we go on for 5 minutes of recovery.
Running: week 9
Session n ° 17 : One runs 30 min, one goes with 5X30 sec of acceleration / 30 sec of recovery then fast walk of 5 min to recover.
Session # 18 : We run 30 to 40 minutes.
Running: week 10
Session n ° 19 : We run 30 min, we go 8 x 30 sec of acceleration / 30 sec of recovery and we finish with 5 min of brisk walking.
Session n ° 20 : Footing of 35 min.
Running: week 11
Session n ° 21 : We start with a jogging of 30 min, we chained with 10X 30 sec of acceleration / 30 sec of recovery and we finish with 5 min of brisk walking.
Session n ° 22 : Footing of 40 min.
Running: week 12
Session n ° 23 : One attacks by a jogging of 30 min, in chains with 10 X30 sec of acceleration / 30 sec of recovery. We end with a brisk walk of 5 min.
Session 24 : Footing 45 min.
The advice to make a success of your training plan at a 5 km race : nothing is needed to run! Indeed when we start, we alternate walking and running, it's normal. No need to start immediately in a race duration of 30 minutes. If the session can last 30 minutes: it will actually run between 10 and 15 minutes or so. Gradually, you work your breath and you can extend the running time. If we succeed in this smooth start, not only will we run easily its 5 km but also a 10 km. In short, it's the best way to ensure running.
Training plan from My running book by Nadia Atiki and Anne-Lize Duval, ed. Eyrolles, € 14.90.
