Scribd Logo
Upload

Welcome to Scribd!

  • Monday Tuesday Wednesday Thursday Friday Saturday Sunday: 5' Walk 5' Walk 5' Walk

    Uploaded by

    Sabaht Khurshid
    12 views1 page
    The document outlines an 8-week training program with increasing intensity each week. It includes warm up and cool down sessions before and after the main workout session each day. Week 1 focuses on walking and light jogging, with the intensity gradually increasing through weeks 2-4 by reducing rest periods and adding additional exercises like jogging. Weeks 5-6 further step up the intensity with longer jogging intervals. The final two weeks constitute the peak training period with the longest jogging distances and fewest rest periods between exercises.

    Original Description:

    Original Title

    5K-Plan

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines an 8-week training program with increasing intensity each week. It includes warm up and cool down sessions before and after the main workout session each day. Week 1 focuses on walking and light jogging, with the intensity gradually increasing through weeks 2-4 by reducing rest periods and adding additional exercises like jogging. Weeks 5-6 further step up the intensity with longer jogging intervals. The final two weeks constitute the peak training period with the longest jogging distances and fewest rest periods between exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    12 views1 page

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday: 5' Walk 5' Walk 5' Walk

    Uploaded by

    Sabaht Khurshid
    The document outlines an 8-week training program with increasing intensity each week. It includes warm up and cool down sessions before and after the main workout session each day. Week 1 focuses on walking and light jogging, with the intensity gradually increasing through weeks 2-4 by reducing rest periods and adding additional exercises like jogging. Weeks 5-6 further step up the intensity with longer jogging intervals. The final two weeks constitute the peak training period with the longest jogging distances and fewest rest periods between exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

    5’ Walk 5’ Walk 5’ Walk


    60” Jog 60” Jog 60” Jog
    WEEK 01 90” Walk x8 90” Walk x8 90” Walk x8
    5’ Walk 5’ Walk 5’ Walk
    5’ Walk 5’ Walk 5’ Walk
    90” Jog 90” Jog 90” Jog
    WEEK 02 2’ Walk x6 2’ Walk x6 2’ Walk x6
    5’ Walk 5’ Walk 5’ Walk
    5’ Walk 5’ Walk 5’ Walk
    90” Jog + 90” Walk 90” Jog + 90” Walk 90” Jog + 90” Walk
    WEEK 03 + 3’ Jog + 3’ walk x2 + 3’ Jog + 3’ walk x2 + 3’ Jog + 3’ walk x2
    5’ Walk 5’ Walk 5’ Walk
    5’ Walk 5’ Walk 5’ Walk
    3’ Jog + 90” Walk 3’ Jog + 90” Walk 3’ Jog + 90” Walk
    WEEK 04 5’ Jog + 2.5’ Walk 5’ Jog + 2.5’ Walk 5’ Jog + 2.5’ Walk
    3’ Jog + 90” walk + 5’ Jog 3’ Jog + 90” walk + 5’ Jog 3’ Jog + 90” walk + 5’ Jog
    5’ Walk 5’ Walk 5’ Walk
    5’ Walk 5’ Walk 5’ Walk
    5’ Jog + 3’ Walk
    WEEK 05 5’ Jog + 3’ Walk 8’ Jog + 5’ Walk + 8’ Jog 20’ Jog
    5’ Jog
    10’ Walk 10’ Walk 10’ Walk
    5’ Walk 5’ Walk 5’ Walk
    5’ Jog + 3’ Walk 10’ Jog + 3’ Walk
    WEEK 06 8’ Jog + 3’ Walk 10’ Jog 25’ Jog
    5’ Jog
    10’ Walk 10’ Walk 10’ Walk
    5’ Walk 5’ Walk 5’ Walk
    10’ Jog + 5’ Walk
    WEEK 07 5’ Jog + 2’ Walk 30’ Jog 5’ Jog + 2’ Walk x6
    10’ Jog
    5’ Walk 5’ Walk 5’ Walk
    5’ Walk 5’ Walk 5’ Walk
    15’ Jog + 5’ Walk
    WEEK 08 10’ Jog + 2’ Walk 35’ Jog 5’ Jog + 2’ Walk x7
    5’ Jog
    5’ Walk 5’ Walk 5’ Walk
    KEY
    WARM UP MAIN SESSION COOL DOWN
    5’ = 5 Minutes 90” = 90 Seconds

    You might also like