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Web design by Marc Silberman MD.
Copyright 2004, New Jersey Sports Medicine and Performance Center LLC. All rights reserved. Disclaimer.
Copyright 2004, New Jersey Sports Medicine and Performance Center LLC. All rights reserved. Disclaimer.
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| New Jersey Sports Medicine and Performance Center |
| Get Better. Faster. |
| New Jersey Sports Medicine & Performance Center |
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| 6 Weeks to 5km |
| Get Better. Faster. |
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For the beginner or the athlete returning from injury.
Week One
Monday Run 1 minute, Walk 1 minute. Repeat 10 times.
Wednesday Run 2 minutes, Walk 4 minutes. Repeat 5 times.
Saturday Run 2 minutes, Walk 4 minutes. Repeat 5 times.
Week Two
Monday Run 3 minutes, Walk 3 minutes. Repeat 4 times.
Wednesday Run 4 minutes, Walk 3 minutes. Repeat 3 times.
Saturday Run 5 minutes, Walk 3 minutes. Repeat 3 times.
Week Three
Monday Run 6 minutes, Walk 2 minutes. Repeat 3 times.
Wednesday Run 7 minutes, Walk 2 minutes. Repeat 3 times.
Saturday Run 8 minutes, Walk 2 minutes. Repeat 3 times.
Week Four
Monday Run 8 minutes, Walk 2 minutes. Repeat 3 times.
Wednesday Run 9 minutes, Walk 2 minutes. Repeat 3 times.
Saturday Run 10 minutes, Walk 2 minutes. Repeat 2 times.
Then run for 5 minutes.
Week Five
Monday Run 8 minutes, Walk 2 minutes. Repeat 3 times.
Wednesday Run 9 minutes, Walk 1 minute. Repeat 3 times.
Saturday Run 12 minutes, Walk 2 minutes. Repeat 2 times.
Then run for 5 minutes.
Week Six
Monday Run 15 minutes , Walk 1 minute. Repeat 1 time.
Wednesday Run 8 minutes, Walk 2 minutes. Repeat 3 times.
Saturday Local 5km Race.
The above is guideline that can be adjusted as needed.
Listen to your legs and your mood.
Week One
Monday Run 1 minute, Walk 1 minute. Repeat 10 times.
Wednesday Run 2 minutes, Walk 4 minutes. Repeat 5 times.
Saturday Run 2 minutes, Walk 4 minutes. Repeat 5 times.
Week Two
Monday Run 3 minutes, Walk 3 minutes. Repeat 4 times.
Wednesday Run 4 minutes, Walk 3 minutes. Repeat 3 times.
Saturday Run 5 minutes, Walk 3 minutes. Repeat 3 times.
Week Three
Monday Run 6 minutes, Walk 2 minutes. Repeat 3 times.
Wednesday Run 7 minutes, Walk 2 minutes. Repeat 3 times.
Saturday Run 8 minutes, Walk 2 minutes. Repeat 3 times.
Week Four
Monday Run 8 minutes, Walk 2 minutes. Repeat 3 times.
Wednesday Run 9 minutes, Walk 2 minutes. Repeat 3 times.
Saturday Run 10 minutes, Walk 2 minutes. Repeat 2 times.
Then run for 5 minutes.
Week Five
Monday Run 8 minutes, Walk 2 minutes. Repeat 3 times.
Wednesday Run 9 minutes, Walk 1 minute. Repeat 3 times.
Saturday Run 12 minutes, Walk 2 minutes. Repeat 2 times.
Then run for 5 minutes.
Week Six
Monday Run 15 minutes , Walk 1 minute. Repeat 1 time.
Wednesday Run 8 minutes, Walk 2 minutes. Repeat 3 times.
Saturday Local 5km Race.
The above is guideline that can be adjusted as needed.
Listen to your legs and your mood.