@kawailee_tri: Congratulations for setting your goal to break 20min 5km! 🏆If 3 months is too hard, give yourself 6 months. Just keep running 🫶🏻 Before start ➡️Easy jog for 15 min warm up and 15 min cool down each time before and after workout to avoid any injury. First two weeks (assuming you can run 6min/km easily) ➡️Do slow continuous running (about 7–10 km) 2-3 times a week at a comfortable pace, e.g. at 6.5 or 7min per km to build basic ENDURANCE. ➡️Aim to run 20km-30km per week in the first 2 weeks. Weekly plan Build from 30km to 65km per week. ❇️Mon: STRENGTH. Do some exercises in Gym like lunges, high knee, snatch, bench press, squats, abs exercises (1 or 2 set of each in the beginning and 3 sets after you are comfortable) to build muscle strength. ❇️Tue: 400m INTERVALS. 400m x 4 repetitions with 2 mins rest (increase the no. of reps by 2 after every 2 weeks till you reach 400m x10). ❇️Wed: SKIPPING & EASY RUN. Burpees, squat jumps, skipping, jumping jacks… etc. Do slow running for 30 mins at a comfortable pace followed by stretching (This will be your easy day). ❇️Thurs: FARTLEK. Run for (90 sec fast + 90 sec easy, 60 sec fast + 60 sec easy, 30 sec fast + 30 sec easy) x 2 rounds. Try to cover as much distance as possible every time. (Increase the no. of rounds by 2 after every two weeks). ❇️Fri: TEMPO. 5km run at comfortably hard pace. You won’t be able to talk comfortably at your tempo pace, but it should not feel as if you’re racing. ❇️Sat: LONG RUN. Run for 60–90 minutes at an easy pace. Don’t worry too much about your pace on long runs. ❇️Sun: Rest. Note: · Eat healthy. · Don’t stop working out due to muscle soreness (you will definitely feel sore in the initial days). Let your muscles get used to it. · Do icing if you get some mild pain, and don’t let them hinder your workout. · If you want to add miles, do it on an easy day. #r#runningtipss#sub20min5kr#runninggoaliloverunning

Ka Wai Lee

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Thursday 12 January 2023 08:11:23 GMT