Week 1: Cardio Interval Jogging Running Training

I was never a runner, but lately a lot of my friends challenged themselves to do half marathons, 5k mud-runs, etc.  Seeing their transformations really inspired me to train for something like that (even if I don’t really go out and do a marathon).  So here is my week 1 cardio to train for a 5k (approximately 3 miles) run.

Starting Training Routine Interval Jogging

All with 0% incline.

0:00-5:00 Warm up: 3.0 mph Intensity: 4 
(Can talk in full sentences but breathing a little heavily)
5:00-6:00 1-minute jog @ 6.5mph 7
(Huffing and puffing; Breaking into sweats)
6:00-10:00 4-minute power walk @ 3.5 mph 5
(Breathing slows a bit)
10:00-11:00 1-minute jog @ 6.5mph 7
11:00-15:00 4-minute power walk @ 3.5 mph 5
15:00-16:00 1-minute jog @ 6.5mph 7
16:00-20:00 4-minute power walk @ 3.5 mph 5
20:00-21:00 1-minute jog @ 6.5mph 7
21:00-25:00 4-minute power walk @ 3.5 mph 5
25:00-26:00 1-minute jog @ 6.5mph 7
26:00-30:00 Cool down: 3.0 mph 4

Tip: Play around to find your own pace (you want to work hard but not break yourself).  I used the intensity scale (1-10), in which 1 feels like relaxing on the couch and 10 feels like chasing a train.  I also tried to describe (to the best of my ability) how I feel when I run at a particular intensity.

Tip 2: Exaggerate your arm swings in power walks. It helps work out the arms.

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2 thoughts on “Week 1: Cardio Interval Jogging Running Training

  1. Pingback: Week 1: Increasing Metabolism | Fitness, DIY, Skin Care, and Wedding

  2. Pingback: Week 1: No More Muffin Tops | Fitness, DIY, Skin Care, and Wedding

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