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.
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.