[PDF] TRAINING PROGRAM no 10 - RUNNING YOUR FIRST 5K

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Congratulations on your new goal! By adopting a healthy lifestyle, you will enjoy

training and wish you a great run!By adopting one of these training programs, you acknowledge that, as with any physical activity, running poses a potential risk of injury. You agree to

release and hold harmless The Running Clinic and its experts from any claim, suit or action that may be brought against it, including those relating

to judicial and extrajudicial fees and disbursements. You are solely responsible for your progress. Listen to your body!

TRAINING PROGRAM n

o 10

RUNNING YOUR FIRST 5K

A PROGRAM DESIGNED BY

THE EXPERTS AT THE RUNNING CLINIC

Mission

Promote better health through running!

Philosophy

The simpler the better

Blaise Dubois

Physiotherapist, Founding President of The Running Clinic A leader in the prevention of running injuries, Blaise Dubois has earned international renown

Guy Thibault

Exercise Physiologist

is a researcher with the Ministère de l'Éducation, de l'Enseignement supérieur et de la Recherche,

bestsellers: Entraînement cardio - Sports d'endurance et performance (2009), and En pleine forme -

Conseils pratiques pour s'entraîner et persévérer

Richard Chouinard

Coach and Professor of Kinesiology at Université Laval from 1971 to 1980 and holds the 100K North American record, which he set in 1979 with a time international competitions between 1984 and 1993, and was the personal trainer of marathon

Course à pied, Le Guide d'entraînement et de nutritionThe Running Clinic is a training organization for health

professionals that has set the global standard for the prevention of running injuries. Our classes, given on best medical practices with regard to runners' health.

WHO DESIGNED YOUR PROGRAMTHE EXPERTS

LEARN TO READ

YOUR TRAINING PLAN

PACE YOURSELF DURING YOUR WORKOUTS

During your continuous training (CT) workout

or interval training (IT) workout, constantly adjust

΍ Overall workout...

2-4 Very easy

5 Easy

6-7 ɝ

8 ɝ

9 Very ɝ

10 ȵ΍WORKOUT DIFFICULTY SCALE

COLOUR CODE OR

ABBREVIATION

D΍MEANING

Continuous training

ΖInterval training

IT 15''-15'' ou 15''-30''

IT 1'-1' ou 1'-2'

15 seconds

΍15-30 seconds

1 minute

΍1-2 minutesIT 3'-1' ou 3'-2'

3 minutes

΍1-2 minutes

IT 5'-1' ou 5'-2'

5 minutes

΍1-2 minutes

1%

TRAINING PLAN FLEXIBILITY

TIPS

WWW.LACLINIQUEDUCOUREUR.COM

WWW.THERUNNINGCLINIC.COM

Training Program n

o 10 Run ning yoUr first 5K 6' /

3x (1'-1')

8' /

4x (1'-1')

10

5x (1'-1')

6x (1'-1')

5' /

CTRest

7x (1'-1')

16

8x (1'-1')18' /

9x (1'-1')

10

5x (1'-1')

10

CTRest

15

5x (2'-1')18' /

6x (2'-1') /

7x (2'-1')15' /

5x (2'-1')10' /

CTRest

5x (3'-1')

4x (4'-1') /

5x (4'-1')10' /

CT15' /

CTRest

IT / 15 - 15 or 15"-30'' 15 ' 10' CT 15 CT 10 CT 15 CT Rest IT 15 -15 or 15''-30'' 10 CT 15 CT 10 CT CT Rest Rest Rest Rest

RestIT

15 -15 or 15''-30'' 10' CT IT /

1'-1' or 1'-2'

10 CT CT IT / 15 -15 or 15''-30'' 15' CT IT /

1'-1' or 1'-2'

10 CT CT IT / 15 -15 or15''-30'' 15 CT IT /

1'-1' or 1'-2'

10 CT CT IT /

15''-15'' or 15"-30''

15 CT IT /

3'-1' or 3'-2'

15 CT CT

INITIATION PHASE

PROGRESSION PHASE

TUESDA

YWEDNESDAY THURSDAYFRIDAY SATURDAY SUNDAY

WK 1 WK 5 WK 6 WK 8 WK 10

Training Program n

o 10 Runn ing yoUr first 5K www.therunningclinic.com IT /

1"-1" o

r 1"-2" CT IT /

3'-1' o

r 3'-2' 15 CT CT IT /

1'-1' or 1'-2

CT IT /

3'-1' o

r 3'-2' 15 CT CT IT /

1'-1' o

r 1'-2' CT IT /

5'-1' o

r 5'-2' CT CT IT /

3"-1" o

r 3"-2" CT IT /

5'-1' or 5'-2'

CT CT CT IT /

15""-15"" o

r 15""-30"" 15' / CT IT /

1"-1" o

r 1"-2" IT /

15''-15'' or 15''-30'

RestRestRestRestRest

RestRestIT /

1'-1' or 1'-2

'IT /

15''-15'' or 15''-30'

15' CT5K WK 15 WK 16 WK 11 WK

7x (2'run-

1' walk) /quotesdbs_dbs42.pdfusesText_42

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