Entrenamiento 5K

Easy 8-Week Treadmill Build Up Schedule

Week 1
Monday – Walk for 20 minutes at a comfortable pace. Since this is your first workout, take it nice and easy. Walk at a pace that gets your heartrate up and makes you breath heavier than normal, but you should not be out of breath.
Tuesday – Walk for 30 minutes at a comfortable pace.
Wednesday – Walk for 35 minutes at a comfortable pace.Thursday – Walk/Jog for 33 minutes. Walk for 5 minutes and then jog for 30 seconds. Follow that sequence for the entire workout. This is your first taste of running. Do not run for more than 30 seconds ata time. Run at a pace that is fairly comfortable.
Friday – Rest. Let your body recover from its first encounter with running.
Saturday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 1minute. Keep your pace comfortable.
Sunday – Walk/Jog for 36 minutes. Walk for 5 minutes and jog for 1 minute.








Week 2
Monday – Rest. Every Monday is a rest day in this program.Tuesday – Walk/Jog for 36 minutes. Walk for 5 minutes and jog for 1 minute. Keep the pace fairly comfortable.
Wednesday – Rest
Thursday – Walk/Jog for 30 minutes. Walk for 5 minutes and jog for 1 minute.Friday – Rest
Saturday – Walk/Jog for 28 minutes. Walk for 5 minutes and jog for 2 minutes.
Sunday – Walk/Jog for 35 minutes. Walk for 5 minutes and jog for 2 minutes.
Week 3
Monday – RestTuesday – Walk/Jog for 24 minutes. Walk for 5 minutes and jog for 3 minutes. Keep the pace nice and easy.
Wednesday – Walk/Jog for 35 minutes. Walk for 5 minutes and jog for 2 minutes.
Thursday –Walk/Jog for 32 minutes. Walk for 5 minutes and jog for 3 minutes.
Friday – Rest.
Saturday – Walk/Jog for 27 minutes. Walk for 5 minutes and jog for 4 minutes.
Sunday – Walk/Jog for 36 minutes. Walk for 5minutes and jog for 4 minutes.


Week 4
Monday – Rest
Tuesday – Walk for 30 minutes. You eliminate the running portion for this workout because you have made a lot of increases in the last two...