If you are going to start running, you might as well start with the first 5 kilometers.

5 kilometers is a good distance for people who want to start running.Taking 5 kilometers as the first running goal will not give up because the goal is too far away, nor will it lose motivation because the goal is too easy to achieve.

The distance of 5 kilometers belongs to the goal that you can accomplish with a little effort. You can fully feel the charm of long-distance running at this distance, and the training time will not exceed one hour, and most people can take time to run.

In fact, for those who just started running, the most important thing to learn is how to make your long-term motionless body gradually adapt to training.For most people, as long as they don’t blindly pursue speed and step by step, they can run down 5 kilometers.

When you can run 5 kilometers, you basically have the endurance and physical strength needed for long-distance running. For weight loss, jogging for 5 kilometers basically takes more than half an hour, and the effect is also very good.

Therefore, Lao Wang suggested that no matter what your running purpose is, you can set the first goal as 5 kilometers.

I have done a 5-kilometer running plan before, and it will take 8 weeks to help you gradually transition from running and walking to running 5 kilometers without interruption.

Before starting the plan, there are several points for attention:

1. Training principle: Under the plan of running and walking, gradually reduce the walking time and correspondingly extend the running time. If you feel breathless when running, remember to slow down.

2. If you are over 40 years old and have a BMI greater than 35, or have a family history of heart disease, please consult a doctor first.

3. If your body reaction tells you that the training progress is too fast, you can not rush into next week’s plan, but repeat this week’s plan. Although it takes a little more time, it can minimize the harm and burden to the body and is also the safest way.

4. If the difficulty of the plan is too easy for you and you feel that the progress is too slow, you can go directly to next week’s plan.

The official plan is as follows:

The first week:

For many people, the original intention is to lose weight and promote health, so a large proportion of first runners are heavy people and weak groups. This kind of people’s support system such as muscle ligament and cardiovascular system are still in the initial stage and need to be strengthened, which requires a very careful training plan.

Therefore, it is generally recommended that people who want to start running should start from walking, rather than running directly when they get up. Therefore, our novice junior running plan is to start from walking and transition to running and walking.

Monday: 1. Warm up by walking for 5 minutes; 2. Run for 3 minutes+walk for 2 minutes, and cycle for 20 minutes; 3. Walk for the last 5 minutes to relax.

Tuesday: 1. Warm up by walking for 5 minutes; 2. Run for 3 minutes+walk for 2 minutes, and cycle for 30 minutes; 3. Walk for the last 5 minutes to relax.

Wednesday: rest

Thursday: 1. Warm up by walking for 5 minutes; 2. Run for 3 minutes+walk for 2 minutes, and cycle for 30 minutes; 3. Walk for the last 5 minutes to relax.

Friday: Cross-training for 20 minutes (spinning or elliptical machine)

Saturday: 1. Warm up by walking for 5 minutes; 2. Run for 3 minutes+walk for 2 minutes, and cycle for 45 minutes; 3. Walk for the last 5 minutes to relax.

Sunday: Rest.

Training tips:Try to choose a softer venue, it is best to practice on the plastic track of the playground, and don’t run on the hard cement floor.

The second week:

Slightly reduce the amount on the basis of the first week, so that the body has a slightly buffering process.

Monday: 1. Warm up by walking for 5 minutes; 2. Run for 3 minutes+walk for 1 minute and cycle for 20 minutes; 3. Walk for the last 2 minutes to relax.

Tuesday: 1. Warm up by walking for 5 minutes; 2. Run for 3 minutes+walk for 1 minute, and cycle for 28 minutes; 3. Walk for the last 5 minutes to relax.

Wednesday: rest

Thursday: 1. Warm up by walking for 5 minutes; 2. Run for 3 minutes+walk for 1 minute, and cycle for 28 minutes; 3. Walk for the last 5 minutes to relax.

Friday: rest

Saturday: 1. Warm up by walking for 5 minutes; 2. Run for 3 minutes+walk for 1 minute and cycle for 40 minutes; 3. Walk for the last 5 minutes to relax.

Sunday: Rest.

Training tips:Only by increasing the depth of breathing properly when running can the body’s demand for oxygen be met to the maximum extent. When the depth is strengthened, it is possible to discharge more waste gas and increase the negative pressure in the lungs, thus making inhalation more labor-saving and increasing the inhalation volume.

The third week:

The intensity of this week is higher than that of the first week and the second week. After two weeks of physical preparation, it can generally be completed smoothly.

Monday: 1. Warm up by walking for 5 minutes; 2. Run for 4 minutes+walk for 1 minute and cycle for 25 minutes; 3. Walk for the last 2 minutes to relax.

Tuesday: 1. Warm up by walking for 5 minutes; 2. Run for 4 minutes+walk for 1 minute and cycle for 30 minutes; 3. Walk for the last 5 minutes to relax.

Wednesday: rest

Thursday: 1. Warm up by walking for 5 minutes; 2. Run for 5 minutes+walk for 1 minute and cycle for 30 minutes; 3. Walk for the last 5 minutes to relax.

Friday: rest

Saturday: 1. Warm up by walking for 5 minutes; 2. Run for 4 minutes+walk for 1 minute and cycle for 45 minutes; 3. Walk for the last 5 minutes to relax.

Sunday: Rest.

Training tips:Always run at a relaxed and comfortable speed. Don’t think of training as a competition. You should be able to speak smoothly, even sing, without panting or breathing difficulties. If you can’t do it, you have to slow down.

The fourth week:

The proportion of running is gradually increasing. It should be noted that the overall training time on Saturday is reduced, but the continuous running time is longer, which will prepare for the prolonged continuous running time in the future.

Monday: 1. Warm up by walking for 5 minutes; 2. Run for 6 minutes+walk for 1 minute, and cycle for 28 minutes; 3. Walk for the last 3 minutes to relax.

Tuesday: 1. Warm up by walking for 5 minutes; 2. Run for 6 minutes+walk for 1 minute and cycle for 35 minutes; 3. Walk for the last 5 minutes to relax.

Wednesday: rest

Thursday: 1. Warm up by walking for 5 minutes; 2. Run for 6 minutes+walk for 1 minute and cycle for 35 minutes; 3. Walk for the last 5 minutes to relax.

Friday: rest

Saturday: 1. Walk for 5 minutes+run for 5 minutes; 2. Walk for 5 minutes+run for 10 minutes; 3. Walk for 5 minutes+run for 5 minutes; 4. Walk for the last 5 minutes to relax.

Sunday: Rest.

Training tips:Usually, the breathing rhythm of jogging is to breathe every 2- 3 steps and breathe every 2-3 steps. As the distance increases, the fatigue of the body will gradually increase. At this time, you can slow down to adjust the breathing rhythm and try to make yourself run easily while completing the plan.

The fifth week:

The proportion of running has accounted for the bulk of the overall training, and the single duration is getting longer and longer. This means that your endurance has also been enhanced.

Monday: 1. Warm up by walking for 5 minutes; 2. Run for 7 minutes+walk for 1 minute, and cycle for 24 minutes; 3. Walk for the last 3 minutes to relax.

Tuesday: 1. Warm up by walking for 5 minutes; 2. Run for 7 minutes+walk for 1 minute, and cycle for 32 minutes; 3. Walk for the last 5 minutes to relax.

Wednesday: rest

Thursday: 1. Warm up by walking for 5 minutes; 2. Run for 7 minutes+walk for 1 minute, and cycle for 32 minutes; 3. Walk for the last 5 minutes to relax.

Friday: rest

Saturday: 1. Walk for 5 minutes+run for 8 minutes; 2. Walk for 2 minutes+run for 12 minutes; 3. Walk for 2 minutes+run for 8 minutes; 4. Walk for the last 5 minutes to relax.

Sunday: Rest.

Training tips:Keeping enough water is very important for your running. It is generally recommended to replenish some water every 15-20 minutes during running. If you run for more than an hour, you can drink a little sports drink to replenish your energy. Of course, if you lose weight, you should drink water.

Week six:

This week, the running cycle has been extended to 40 minutes, and there is only one minute of rest. Come on, it is very close to the goal.

Monday: 1. Warm up by walking for 5 minutes; 2. Run for 9 minutes+walk for 1 minute and cycle for 30 minutes; 3. Walk for the last 5 minutes to relax.

Tuesday: 1. Warm up by walking for 5 minutes; 2. Run for 9 minutes+walk for 1 minute and cycle for 40 minutes; 3. Walk for the last 5 minutes to relax.

Wednesday: rest

Thursday: 1. Warm up by walking for 5 minutes; 2. Run for 9 minutes+walk for 1 minute and cycle for 40 minutes; 3. Walk for the last 2 minutes to relax.

Friday: rest

Saturday: 1. Walk for 5 minutes+run for 12 minutes; 2. Walk for 2 minutes+run for 12 minutes; 3. Walk for 2 minutes+run for 6 minutes; 4. Walk for the last 5 minutes to relax.

Sunday: Rest.

Training tips:If a body part is uncomfortable or injured, stop. Don’t try to "run with pain", this is not the time to compete with your beliefs. Even if someone will do this, it is actually the stupidest thing to do. The more you run, the more you get hurt, which will eventually make you have to spend several times to recover.

Week seven:

You can try to complete the 5 km distance for the first time this week.

Monday: 1. Warm up by walking for 5 minutes; 2. Run for 15 minutes+walk for 1 minute, and cycle twice; 3. Walk for the last 5 minutes to relax.

Tuesday: 1. Warm up by walking for 5 minutes; 2. Run for 12 minutes+walk for 2 minutes, and cycle for 3 times; 3. Walk for the last 5 minutes to relax.

Wednesday: rest

Thursday: 1. Warm up by walking for 5 minutes; 2. Run for 12 minutes+walk for 2 minutes, and cycle for 3 times; 3. Walk for the last 5 minutes to relax.

Friday: rest

Saturday: 1. Warm up by walking for 5 minutes; 2. Run 5 kilometers continuously; 3. Walk for the last 5 minutes to relax.

Sunday: Rest.

Training tips:If you feel sore after a certain training, take a day off and the plan can be postponed. This is not a bad thing for your health. Rest is also a part of training, which will effectively prevent you from getting hurt.

Week 8:

Continue to consolidate your training results this week.

Monday: 1. Warm up by walking for 5 minutes; 2, running 3 kilometers, capable of running 5 kilometers; 3. Walk for the last 5 minutes to relax.

Tuesday: rest

Warm up on Wednesdays and Mondays by walking for 5 minutes; 2. Run for 5 kilometers; 3. Walk for the last 5 minutes to relax.

Thursday: rest

Friday: 1. Warm up by walking for 5 minutes; 2. Run for 5 kilometers; 3. Walk for the last 5 minutes to relax.

Saturday: rest

Sunday: Run as you like, or celebrate!

The ultimate goal of this plan is not only to help you successfully complete 5 kilometers, but also to develop good running habits. Lay a solid foundation for you to successfully complete the 10 km, half marathon and full marathon in the future.

How long did it take you for the first 5 kilometers?