Mélina Lamarche

By Mélina Lamarche

March 2, 2016

Health

Want to do more? Consider splitting it up!

Article revised on 13 June 2017

Whether you’re a beginner or experienced runner who wants to improve performance, you need to set realistic goals and, of course, you need to attain them gradually!

Runners are often advised to split up their workouts by alternating between walking and running. Slowly but surely, you increase your endurance until you reach your goal.

By progressing slowly but consistently, you allow your body to adjust and perform better without becoming too tired and reducing the risk of injury. Runners must, at all times, stay within their limits and go at their own pace. You certainly should not be exhausted at the end of a workout.

Here is a sample seven-week training schedule for anyone who wants to get into running and meet the challenge of completing a 5K race.

R= Run
W= Walk

WeekSundayMondayTuesdayWednesdayThursdayFridaySaturday
12 x (1’R + 1’W)
2 minutes
2 x (1’W + 1’R)
4 x
(1’R + 1’W)
Rest2 x (1’R + 1’W)
3 minutes
2 x (1’W + 1’R)
5 x
(1’R + 1’W)
RestRest
23 x (1’R + 1’W)
4 minutes
3 x (1’W + 1’R)
3 x
(2’R + 1’W)
Rest3 x (1’R + 1’W)
5 minutes
3 x (1’W + 1’R)
4 x
(2’R + 1’W)
RestRest
32 x (2’R + 1’W)
6 minutes
2 x (2’W + 1’R)
5 x
(2’R + 1’W)
Rest2 x (2’R + 1’W)
7 minutes
2 x (2’W + 1’R)
6 x
(2’R + 1’W)
RestRest
43 x (2’R + 1’W)
8 minutes
3 x (2’W + 1’R)
3 x
(3’R + 1’W)
Rest3 x (2’R + 1’W)
9 minutes
3 x (2’W + 1’R)
4 x
(3’R + 1’W)
RestRest
52 x (3’R + 1’W)
10 minutes
2 x (3’W + 1’R)
5 x
(3’R + 1’W)
Rest2 x (3’R + 1’W)
12 minutes
2 x (3’W + 1’R)
6 x
(3’R + 1’W)
RestRest
63 x (3’R + 1’W)
14 minutes
3 x (3’W + 1’R)
4 x
(4’R + 1’W)
Rest3 x (3’R + 1’W)
15 minutes
3 x (3’W + 1’R)
5 x
(4’R + 1’W)
RestRest
715 minutes6 x
(4’R + 1’W)
Rest15 minutes6 x
(4’R + 1’W)
RestRest

For more details on the training schedule, check out the article here.

Consult a kinesiologist for a training schedule that’s tailored to your personal goals.

Source: Mayo Clinic

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