Running Plan – 4km
Principles:
- Stick to your goals!
- Make yourself sweat and puff
- Take deep breaths in recovery times
- If it’s too easy decrease recovery times, if it’s too hard recover for an extra 30 sec
- Enjoy the fresh air and head space, maybe take some tunes to listen to
- Record your future challenges to map your progress
Goal: Run 4 km
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Time / Duration |
Intensity |
Mode |
Checks |
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1 |
45 min |
Moderate (difficult to talk to someone) |
Brisk walking 10 min to warm up Jogging 3 min, walk 5 min (repeat 4 times). Walk to cool down and STRETCH |
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2 |
45 min |
Moderate (difficult to talk to someone) |
Brisk walking 10 min to warm up. Jog 5 min, walk 3 min. (Repeat 5 times) Walk to cool down and STRETCH |
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3 |
45 min |
Moderate (difficult to talk to someone) |
Brisk walking 5 min to warm up. Jog 7 min, walk 2 min, (repeat 4 times) Walk to cool down and STRETCH |
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Look on google maps to make a 4 km loop around your area. Do the following programs around the loop. |
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4 |
40 min |
Moderate (difficult to talk to someone) |
Brisk walking 5 min to warm up. Jog 15 min, walk 1 min, jog 15 min Walk to cool down and STRETCH |
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5 |
Time yourself |
Moderate (difficult to talk to someone) |
Jogging around your 5 km loop. Walk to cool down and STRETCH |
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6 |
Time yourself |
Moderate (difficult to talk to someone) |
Jogging around your 4 km loop, every 2nd block raise the pace, then slow down in alt blocks. Walk to cool down and STRETCH |
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