Beginner Interval Running

Interval running for beginners

Interval training will gradually build your running legs. Focus in the beginning on your proper running form and building the amount of time you can spend running before you need to recover rather than focusing on your speed. 

During running keep your shoulder and neck relaxed, used your upper body as a momentum to push you forward, focus on your breathing and your stride. 

Warm up: Start by performing running drills and dynamic stretching for 10-15 minutes, then start your interval training

Interval running: Run for 30-45 seconds moderately fast then rest for one minute. Repeat 4-6 times, your goal should be to run all the intervals at the same speed without crashing. 

So if you ran 100m in 30  seconds, you should be able to maintain the same speed for all of the intervals. If you failed to do so, that means you need to slow down in order to complete all your intervals properly and to keep a proper running form. Remember to drink water in the beginning, during and after your run.

Cool down: Cool down by performing easy run or running/ walking for 10-15 minutes. Stretch for 15 minutes after your workout.

5Km Program intermediate

Below are two programs, first program is intermediate 1 for intermediate runners, who are inactive and were not running recently, however they had ran before 5km or more. It is a gradual step towards intermediate program 2.

You would need in total 16 weeks to complete both programs. If you are currently running 2-3 times a week average of 15-20km, you can go ahead and start with intermediate program 2.

In case you find yourself struggling to keep up with the program, listen to your body and feel free to start from program 1.

Running Intermediate Program 1

Week	Tue	Thu	Sun
1	3KM Run	3KM Run
2	3KM Run	3KM Run
3	3KM	3KM
4	3.5KM	2Km Run	3Km Run
5	2KM	3KM	2KM Run
6	4KM	2KM	2KM
7	5KM Run	2KM Run	2KM
8	2KM Run	2KM Run	4KM

Running Intermediate Program 2

Week	Tue	Thu	Sun
1	3KM Run	3KM Run	4X200
2	3KM Run	3KM Run	2KM
3	3KM Run	3KM	4X200
4	3.5KM Run	2Km Run	2Km Run
5	2KM Run	3KM	20-30 minutes Trail Run
6	4KM Run	2KM	2KM
7	5KM Run	2KM Run	4x100
8	2KM Run	1KM   Run	RACE

Rest: Rest days are as vital as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Rest 1-2 per week

Stretching: Stretch after each run for 15 minutes and allow one hour of stretching each week, preferably on your rest days.

Run: Don't worry about how fast you run, just cover the distance--or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so.

Run/Walk: There's nothing in the rules that suggests you have to run continuously, either in training or in the 5-K race itself. Run until fatigued; walk until recovered.

Walk: Don't worry about how fast you walk, or how much distance you cover. You will add time and distance gradually until you peak throughout your program

Sprint Run: you will have in your schedule sprint running 4X100. You will warm up for 10-15 minutes (running/ walking), then stretch for 5 minutes. Sprint for 100 meter or 20 seconds then walk for one minute. After you finish all the repetitions, you will run/ walk for 10-15 minutes.

Strength and conditioning: It is very important to keep your muscles strong and working against resistance. Exercise 2-3 times weekly (gym workout, functional workout, core exercises).

Drink water during and after each run: Drink water while running to get your body familiar with taking in water while exerting effort. Drink after each run to replace fluids you have lost.

The following schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule.

Your first 5km race for beginners

Beginner Program

I have designed below 2 running programs for beginners. If you have not ran before and you would like to give it a try, start with running program 1 (8weeks) where you get your body familiar with the running concept and get your joints ready for further impact. Then allow yourself 5-7 rest days and start with the running program 2 (8 weeks). So you will need to start training 17 weeks before your race, if you are a beginner, completely out of shape and hardly had ran before.

If you familiar with the running concept, however you are not fit or you have not exercised for a while, start with running program 2 and listen to your body. If you are exerting too much effort, running out of breath and struggling to complete the workout, I would suggest you to start with running program 1.

Running Beginner Program 1

Week	Tue	Thu	Sun
1	30M. Walk	40M. Walk
2	40M. Walk	40M. Walk
3	40M.    Walk	40M. Walk
4	40M. Walk/Run    Ratio:2:1	30M.Walk	20M. Walk/Run     Ratio: 2:1
5	40M. Walk/Run     Ratio: 2:1	20M. Walk/Run          Ratio:  2:1	30M. Walk/Run   Ratio: 2:1
6	40M. Walk/Run   Ratio: 2:2	30M.Walk	20M. Walk/Run    Ratio: 2:2
7	40M. Walk/Run   Ratio: 2:2	40M. Walk/Run           Ratio: 2:1	20M. Walk/Run    Ratio: 2:2
8	60Min. Walk	20M. Walk/Run        Ratio: 2:1	40M.Walk/Run            Ratio: 2:2

Running Beginner Program 2

Week	Tue	Thu	Sun
1	20M. Walk/Run Ratio: 3:1	20M. Walk/Run Ratio: 3:1	40M. Walk/Run Ratio: 2:2
2	25M. Walk/Run Ratio: 3:1	25M. Walk/Run Ratio: 3:1	40M. Walk/Run Ratio: 2:2
3	Walk/Run Ratio: 4:1 (4 times)X2 Walk 4 mi. In between	25M. Walk/Run Ratio: 3:1	Walk/Run Ratio: 4:1 (4 times)X2 Walk 4 mi. In between
4	Walk/Run Ratio: 4:1 (4 times)X3 Walk 4 mi. In between		Walk/Run Ratio: 4:1 (4 times)X3 Walk 4 mi. In between
5	Walk/Run Ratio: 5:1 (3 times)X3 Walk 4 mi. In between	25M. Walk/Run Ratio: 3:1	Walk/Run Ratio: 5:1 (3 times)X3 Walk 4 mi. In between
6	Walk/Run Ratio: 8:2 (3 times)X2 Walk 4 mi. In between	70M.Walk	Walk/Run Ratio: 8:2 (3 times)X2 Walk 4 mi. In between
7	Walk/Run Ratio: 10:2 (3 times)X2 Walk 4 mi. In between	40M. Walk/Run Ratio: 2:1	Walk/Run Ratio: 10:2 (2 times)X2 Walk 4 mi. In between
8	2X5 Run 1M. rest in between	25M. Walk/Run Ratio: 3:1	5Km Race

Rest: Rest days are as vital as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Rest 1-2 per week

Stretching: Stretch after each run for 15 minutes and allow one hour of stretching each week, preferably on your rest days.

Run: Don't worry about how fast you run, just cover the distance--or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so.

Run/Walk: There's nothing in the rules that suggests you have to run continuously, either in training or in the 5-K race itself. Run until fatigued; walk until recovered.

Walk: Don't worry about how fast you walk, or how much distance you cover. You will add time and distance gradually until you peak throughout your program

Strength and conditioning: It is very important to keep your muscles strong and working against resistance. Exercise 2-3 times weekly (gym workout, functional workout, core exercises).

Drink water during and after each run: Drink water while running to get your body familiar with taking in water while exerting effort. Drink after each run to replace fluids you have lost.

The following schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule.