running plan

Complete lack of discipline and excessive chocolate comsumption has caused me to put on a few kgs in the last month or two. Nothing at all drastic, but it would be good to take control now. I need a bit of focus for my exercise, something new to aim for. I'm not a runner at all (a year ago I couldn't run 500m) but I've decided to set a running goal. My aim is to get to 5km in 30 minutes in 4 weeks. I can now jog 4km but I'm very slow.

I've adjusted a training schedule from here. Here is my plan:

Week 1

• Monday = Pump class
• Tuesday = Circuit class
• Wednesday = 30 minute run/jog
• Thursday = rest day, nothing.
  
• Friday = attack (cardio) class
  
• Saturday = 30 minute run/jog
• Sunday = 30 minutes run/jog

Week 2

• Monday = Pump class
• Tuesday = Circuit class
• Wednesday = 30 minute run/jog. After the run ask yourself how you felt during the run and whether you enjoyed it.
• Thursday = rest day, nothing.
  
• Friday = attack (cardio) class
  
• Saturday = jog/run for 15min then 5min at the pace you would like to run your 5km's in then followed by 10min easy jogging.
• Sunday = 30 minutes run/jog

Week 3

• Monday = Pump class
• Tuesday = Circuit class
• Wednesday = 5min jog/run then 15min at the pace you would like to run your 5km in, then followed by 10min easy jogging.
• Thursday = rest day, nothing.
  
• Friday = attack (cardio) class
  
• Saturday = an easy day. Only 30min jog/run. Can you see your improvement, if not then you need return to week 2 of this schedule.
• Sunday = 30-40min light jog/run TALK TEST

Week 4

• Monday = Pump class
• Tuesday = Circuit class
• Wednesday = 5min jog/run then 15min at the pace you would like to run your 5km in, then followed by 10min easy jogging.
• Thursday = rest day, nothing.
  
• Friday = attack (cardio) class
  
• Saturday = 20 min light jog/run TALK TEST with exercises after
• Sunday = Go for your PACED 5km run and enjoy.