- Jun 27, 2013
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RunnersWould I be better off using footy boots to get use to running the distance or would Using sneakers be better
Use footy boots for specific footy training, like if you're kicking and stuff too
Not a bad progression thereTaylor's Couch to 5km (Three sessions a week for 9 weeks)
This is offered without consideration to your specific requirements and should be taken as such, to guide your journey, listen to your body and don't push through soreness. Finishing the session is better than trying to finish it quickly and.
All workouts begin with a five minute fast walk to warm up, I would recommend walking for 5 to 10 minutes after your session to cool down. All workouts end with a stretching routine, make sure you stretch your calves.
Do not move onto the next week until you complete all three sessions in the week. If you cannot complete a session, you start the week again. It might be worthwhile running the first week twice through if you feel your body is shocked by the activity, let it have time to adjust.
I would do this on an grass surface over a concrete path surface.
Week 1 (Short running, long rest week)[8 min running]:
Session 1 - 60 seconds of jogging followed by 90 seconds of walking - repeat 8 times (8 x 60 second jogs)
Session 2 - 60 seconds of jogging followed by 90 seconds of walking - repeat 8 times (8 x 60 second jogs)
Session 3 - 60 seconds of jogging followed by 90 seconds of walking - repeat 8 times (8 x 60 second jogs)
Week 2 (Longer running, longer rest week)[9 mins running]:
Session 1 - 90 seconds of jogging followed by two minutes of walking - repeat 6 times (6 x 90 second jogs)
Session 2 - 90 seconds of jogging followed by two minutes of walking - repeat 6 times (6 x 90 second jogs)
Session 3 - 90 seconds of jogging followed by two minutes of walking - repeat 6 times (6 x 90 second jogs)
Week 3 (Even running to rest week)[9 mins running]:
Session 1 - Jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes - twice through
Session 2 - Jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes - twice through
Session 3 - Jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes - twice through
Week 4 (Resting half the time you run week)[16 minutes running]:
Session 1 - Jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2 and a half minutes - twice through
Session 2 - Jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2 and a half minutes - twice through
Session 3 - Jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2 and a half minutes - twice through
Week 5 (Long conditioning run week)[15 to 20 mins running]:
Session 1 - Jog 5 minutes, walk 3 minutes - three times through
Session 2 - Jog 8 minutes, walk 5 minutes, jog 8 minutes
Session 3 - Jog 20 minutes
Week 6 (Longer conditioning run week)[18 to 22 mins running]:
Session 1 - Jog 5 minutes, walk 3 minutes, jog 8 minutes, walk 3 minutes, jog 5 minutes
Session 2 - Jog 10 minutes, walk 3 minutes, jog 10 minutes
Session 3 - Jog 22 minutes
Week 7 (Solid runs all week, no more rests)[25 mins running]:
Session 1 - Jog 25
Session 2 - Jog 25
Session 3 - Jog 25
Week 8 (Extending the runs)[28 mins running]:
Session 1 - Jog 28
Session 2 - Jog 28
Session 3 - Jog 28
Week 9 (Last week)[30 mins running]:
Session 1 - Jog 30
Session 2 - Jog 30
Session 3 - Jog 30
You should now be able to push to 5km. Increase time running by only 10% per week from here.
I found laps at the footy ground beneficial for me when I had to learn how to run at 15 when I took up playing footy and cricket became more demanding heading into playing seniors
We had a 2km running trail at my old cricket club around a majority of the venue (had every local sport pretty much all at the one park) which was a good tracker too, old coach was a fitness buff who made us run it before every session as a warm up, then occasionally after we had a hit if we weren't doing sprints in our pads. Generally tried to do it in around 10 minutes, best I got was 8:15 I think