Four-Week Running Training Plan for Beginners – 5 km Distance

The popularity of running as a form of exercise is well-founded, offering numerous health benefits. Whether the goal is weight loss, increasing endurance, or reducing stress, running can be an excellent choice. A proper training plan helps beginners to gradually, safely, and effectively improve their running abilities. Setting goals, such as completing a 5K, can serve as a motivating force that encourages persistence and progress.

Week 1: Foundation and Gradual Load

The aim of the first week is to help those interested in running comfortably acclimate to the activity. The week includes three training days, interspersed with rest days to allow the body to recover. The first part of the program consists of three 10-minute runs, interrupted by 1.5 minutes of walking. This method enables runners to build their endurance without overexerting themselves.

During this week, the focus is on developing lung capacity and cardiovascular endurance. The gradually increasing load helps the body adapt to the demands experienced during running. Incorporating slow running also aids in allowing the body to get used to the movement, while walking provides an opportunity for rest. By the end of the first week, participants may feel more confident during their runs, which will assist in preparing for the following weeks.

Week 2: Increased Training Intensity

The second week offers a slightly more intense training format. Here, the duration of running increases, with the program including two sessions of 15-minute runs, again interrupted by 1.5 minutes of walking. This training form helps improve endurance while walking allows for a decrease in heart rate and recovery.

Mid-week, there is also a 25-minute continuous slow run included in the program. This exercise allows runners to experience the joy of continuous movement and get accustomed to longer distances. By the end of the second week, participants may already notice improvements and be better able to handle the load, which increases motivation.

Rest days are particularly important, as they allow the body to recover and the muscles to rebuild. Adhering to rest periods helps prevent injuries and maintains enthusiasm for running.

Week 3: Increasing Endurance

The goal of the third week is to further increase endurance. The weekly training plan includes three sessions of 12-minute runs, interspersed with 1.5 minutes of walking. This structure provides runners the opportunity to complete longer distances while continuously monitoring their heart rates.

On the middle training day, there is a 30-minute continuous slow run, which, based on previous experiences, helps runners understand how much they can endure. By this week, the body has already adapted well to the load, allowing runners to move more confidently.

By the end of the third week, participants may experience significant progress, boosting their self-confidence. Regular running not only improves physical condition but also enhances mental health, as endorphins released during exercise create a sense of happiness.

Week 4: Performance Tuning

The fourth week represents the final step in preparation, with the goal of completing the 5K distance. On the first training day, participants will engage in a 20-minute slow run, which helps prepare the body for the upcoming challenge. This exercise allows runners to familiarize themselves with their pace and experience the benefits of continuous movement.

In the following days, rest and recovery play a crucial role, enabling runners to be in their best shape for the 5K challenge. By the end of the week, the aim is to complete a continuous run, which tests not only physical performance but also mental endurance.

This fourth week is not only about physical preparation but also about allowing runners to experience the joy of achieving their goals. By adhering to the training plan and demonstrating persistence, participants can overcome not just the distance but also their own limits.

The Right Speed and Heart Rate Control

During running, maintaining the right speed and heart rate control is essential for effective training. Different training forms correspond to varying heart rate ranges, which help runners optimize their performance. During slow endurance runs, the heart rate should be between 70-75% of maximum heart rate, while for comfortable-paced runs, it should rise to 75-80%.

For relaxed endurance runs, the heart rate is between 80-85%, while for fast endurance runs, it ranges from 85-88%. Interval training, which involves varying speeds and distances, is also an important training form where runners can choose their intensity. At a fast pace, the heart rate can reach 90-94% of maximum heart rate.

Race pace is the speed at which a runner would perform in a competition, assisting in achieving goals during preparation. Monitoring heart rate and adhering to the appropriate training intensity can help runners safely and effectively develop their endurance, thus achieving the desired performance.