Start running !!!! From 0-5k in 9 weeks & from 5-10k in 5 weeks!!!

[K9-]

Great program for you to start running:

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.

A few minutes each week
Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).
Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.

Run for time, or run for distance
There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.
Before setting out, make sure to precede each session with a five-minute warmup walk or jog.

The Program:

Week 1:
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. DO THIS 3 TIMES THIS WEEK!!!!

Week 2:
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. DO THIS 3 TIMES THIS WEEK!!!!

Week 3:
Brisk five-minute warmup walk, then do two repetitions of the following:
* Jog 200 yards (or 90 seconds)
* Walk 200 yards (or 90 seconds)
* Jog 400 yards (or 3 minutes)
* Walk 400 yards (or three minutes)
DO THIS 3 TIMES THIS WEEK!!!!

Week 4:
Brisk five-minute warmup walk, then:
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 2-1/2 minutes)
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
DO THIS 3 TIMES THIS WEEK!!!!

Week 5:
Do Every exercise 1 time this week!!!!

1. Brisk five-minute warmup walk, then:
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)

2. Brisk five-minute warmup walk, then:
* Jog 3/4 mile (or 8 minutes)
* Walk 1/2 mile (or 5 minutes)
* Jog 3/4 mile (or 8 minutes)

3. Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

Week 6:
Do Every exercise 1 time this week!!!!

1. Brisk five-minute warmup walk, then:
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 3/4 mile (or 8 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)

2. Brisk five-minute warmup walk, then:
* Jog 1 mile (or 10 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1 mile (or 10 minutes)

3. Brisk five-minute warmup walk, then jog 2-2.25 miles (or 25 minutes) with no walking.


Week 7:
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
DO THIS 3 TIMES THIS WEEK!!!!

Week 8:
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
DO THIS 3 TIMES THIS WEEK!!!!

Week 9:
Last Week Congratulations!

Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
DO THIS 3 TIMES THIS WEEK!!!!

(If you are running meters so the yards are actualy preety much like meters so 400 yards is about 405 meters so its actualy the same.
1/8 mile= 200 meters
1/4 mile= 400 meters
1/2 mile= 800 meters
1 mile= 1600 meters
2 miles= 3200 meters
2.25 miles= 3600 meters
2.5 miles= 4250 meters
2.75 miles= 4500 meters
3 miles= 5000 meters.)

[K9-]

From 5k-10k in 5 weeks!!!!

You must be able to run good and i do mean good in order to do this program well.

The program:

WEEK 1:

MONDAY
20 min
TUESDAY
Rest
WEDNESDAY
3 x 5 min fast (jog 3 min in between)
THURSDAY
Rest
FRIDAY
25 min steady
SATURDAY
Rest
SUNDAY
30 min easy

WEEK 2:

MONDAY
Rest
TUESDAY
35 min easy
WEDNESDAY
Rest
THURSDAY
20 min steady
FRIDAY
Rest
SATURDAY
2 x 10 min fast (4 min walk in between)
SUNDAY
40 min easy

WEEK 3:

MONDAY
Rest
TUESDAY
30 min steady
WEDNESDAY
3 x 5 min run; 3 min jog in between
THURSDAY
Rest
FRIDAY
35 min steady
SATURDAY
Rest
SUNDAY
50 min easy

Week 4:

MONDAY
Rest
TUESDAY
35 min steady
WEDNESDAY
Rest
THURSDAY
40 min steady
FRIDAY
4 x 6 min run (3 min walk/jog)
SATURDAY
Rest
SUNDAY
60 min easy

Week 5:

MONDAY
Rest
TUESDAY
30 min steady
WEDNESDAY
3 x 8 min cruise; 2 min jog between
THURSDAY
Rest
FRIDAY
25 min steady
SATURDAY
Rest
SUNDAY
10K run

[kbx]

Informative! Thank you.

I recently started running a bit on the treadmill at the gym, I've never really ran before, just once for like a month but didn't accomplish much.

Anyway, I could barely stand 5 minutes when I started. Now I can do 1.3 miles or so, non-stop at 6.x miles per hour(fast jog/slow run).

I'm content with it. I can see myself hitting 2 miles soon... I've just been doing non-stop running though, I never do any of the "slow down and walk a few minutes then back running" thing, because I run as a warm-up for my work-out routine. It's not a separate thing, I just do what I can in the time I have.

[K9-]

Try this program and you won't regret it.

[muzzle flash]

Thanks man. I was looking for something like this. I am gonna follow this program and report the progress I get. I might start my own fitness blog.
Keep up the good work.:)

[Stoeng]

Thanks man. I was looking for something like this. I am gonna follow this program and report the progress I get. I might start my own fitness blog.
Keep up the good work.

Men ka inni hælvetes förknulla furuskogen ??:confused:

Driiit nu en lang faaaan i dein dæær förknustra helsingans "fitness bloggen" å kåm dæ te hæælvete inn i stilongsen å karr dæ ut i snöskavln förr å spreng litt.

Få de dærre utsletne liket dett opp i lyslöypa. dær kain du spreng te han tykje tar dæ eller tæ ræva di frys innj

Fitness blog:eek: !!!!! Du ser nu faaan mææ ut såm en såån dæærre fitness blog:eek:

[son_of_scotland]

The best piece of advice i can give anyone when theyre running, is try not to think about running.

[Stoeng]

The best piece of advice i can give anyone when theyre running, is try not to think about running.

Ja !!! ka faaan!! de e jo akkurat de æ sei för hæælvete!!!:D

[son_of_scotland]

Ja !!! ka faaan!! de e jo akkurat de æ sei för hæælvete!!!:D

Sounds good

[perspective]

Ja !!! ka faaan!! de e jo akkurat de æ sei för hæælvete!!!:D

..men Charles de kan fungere for honom..han har ju inge kvinnfolk a springe efter, vilket ju vore de beste for ja kan ikke komme pa nage annat battre for en gutt an kjoltyg a tenke pa mens han springer.

[Stoeng]

..men Charles de kan fungere for honom..han har ju inge kvinnfolk a springe efter, vilket ju vore de beste for ja kan ikke komme pa nage annat battre for en gutt an kjoltyg a tenke pa mens han springer.

Ka farsken !!! dæm må jo faan bæærre ikkje tænk så jævlig mye.
Da e jo bærre å sætt en fot fremör dein aindre

[perspective]

Ka farsken !!! dæm må jo faan bæærre ikkje tænk så jævlig mye.
Da e jo bærre å sætt en fot fremör dein aindre


Ja haller gerne me dej om dette, men laser man alle desse tips a rad som cirkulerer har borjar man undre hur svart de matte vara :D

[muzzle flash]

There used to be a silly post here.

[perspective]

nah nah nah, detta e varken swengelska eller danjeliska! de e helt enkelt skandinavisk gruntiska :) laes min forste post, http://cervens.net/legionbbs/showthread.php?t=4593
den sajjer mer an de andre - fortom dette, bra jobbet! :D

or to put it in another way, it was neighter Danish nor swedish, but plain scandinavian gruntenese.. Read the first post (link) it sais more. Besides this, Good job on the translation. And there are really worse things a dude/dudette can be assosiated with then masturbation :)

[Stoeng]

A We are all passionate about gradually adjusting the body to increased workload.

B I am in complete “ecstasy” over the possibility of somebody having a “weblog” keeping track of progress that will allow for comparisons by others.
It is just that as an “old” soldier, I am unfortunately not able to understand why the F*** people needs a “weblog” and why the f*** they just don’t gets out in the woods and do the needed training that will bring them to the ridiculously low level of fitness needed to join the Legion.
This reminds me of a bunch of 14 year old boys that have never f***** a girl in their lives, sitting in a circle comparing the length of their dick’s

C I suggest that before you start criticizing me for posting in a “Scandinavian” language, you simply read my 928 postings and makes a quick statistic on how many of them are in English. Then you can make an “expert” analyze and tell me if there is any interesting info contained within the same postings.


It has been many years since I have been emotional about anything.
However I must admit that there are some issues that can occur to me as annoying and they can spark some reflexes from my side, particularly on this board.

During 15 years of my life I had the very doubtful honour of being on first row of the pathetic show of Norwegian performance in the French Foreign Legion. Apart from a few idiots (very few) no Norwegian has been able to stay in the Legion more than a few months.
As I have already suggested, you are most welcome to read my old postings on this forum that should give you a quite good insight on this matter.

However, every few months we have a new Norwegian (usually “very” young and handsome boys) on this forum that will arrive as an avalanche of opinions and “good” advice. Obviously (just like yourself) they are very welcome to the board and all members are welcoming newcomers with pleasure.
Unfortunately (and this is just my humble opinion) most Norwegians are world champions in telling what they WILL DO!!! and how things should be done. However they never join the Legion, or in one or two cases just for a few days before returning to the forum with horror stories and “expert” advices about how things should have been in the Legion selection process.

I posted you a “humoristic” reply in my Norwegian local dialect that you seem to have been able to understand. However I did never ask you to translate my postings and I am perfectly well able to translate them myself if I judge it necessary. Also I suggest that you leave to me to decide how much swearing in my postings is supportable for my British friends.
Nobody asked you to translate and “analyze” the discussion between me and Perspective.
This discussion was between me and her about whatever we like in whatever language that we choose. If we wanted the world to be involved we could have written it in English of French.
I find your negative comments about Perspective very inconvenient and out of place. I have the unpleasant feeling that your whole posting was just a clumsy attack on her.
On the other hand, I shouldn’t be surprised; you obviously know best. This seems to be a common practice among Norwegians of today.

[son_of_scotland]

If nothing else, it gave me a laugh :)

[perspective]

I think..maybe dear muzzle flash here didnt take the time to do a little reading before he made those comments. And I guess..it does not accure to him tho you are Scandinavian you might not live just there and using a keyboard without our typical characters..

So before making any negative comments on anyone, read some of the members posts. I have not posted THAT much. It cant be that hard for you.

[muzzle flash]

And here was another.

[son_of_scotland]

If they speak in Norwegian or whatever language ( excuse my ignorance ) then I understand its a bit annoying not to undrstand but i m sure the dialoge was just between them and no offence intended.
Anyway, its the Mods job to correct this if they feel that they are abusing the board in anyway.

I cant feel somewhat responsable as it all started with my reply !! :)

Relax everybody ..............................

Now who want s a cup of tea... ?

[perspective]

C'mon stop being a drama queen. If I can take a bad joke being called a dyslectic you should be able to handle a slap too. Get out running, keep posting and go for your goals.

[Stoeng]

Well well well…………:rolleyes:

Unfortunately for you, my way of talking (writing) as well as my attitude is completely representative for the Legion and all that it stands for (like it or not). Therefore I am afraid that you will have to take a lot of dog farting in the years to come.

Regarding respect, I would just kindly like to remind you that it somehow looks like it was more yourself that had the first little problems of disrespect when you started to criticise the postings of my friend Perspective who had asked nothing from you.

That my humour is narrow minded and one way is possible (this happens after 40), and that I am lacking in humble opinions is probably related to the same problem.

Finally I must admit that I am “shivering” in fear just by the thought that you would maybe like to spend more “energy” on me.

Just as a final reminder, please allow me to suggest a Siberian husky, the smell of their fart is often more “spicy”:D

[K9-]

It is good for you that grpc is gone!!! he could kill when he comes back :)

anyway, guys, return on the thread issue here.

cheers

[steve]

a few good programmes here guys....keep up the good work....

[DevilD]

It is just that as an “old” soldier, I am unfortunately not able to understand why the F*** people needs a “weblog” and why the f*** they just don’t gets out in the woods and do the needed training that will bring them to the ridiculously low level of fitness needed to join the Legion.
This reminds me of a bunch of 14 year old boys that have never f***** a girl in their lives, sitting in a circle comparing the length of their dick’s


i'm not an old soldier but i firmly agree. if you're putting more time on that keyboard than you are in your PT routine--to include meaningful reading on the issue at hand by accredited coaches/athletes/doctors/authors--then you're wrong. priority #1 is blood, sweat and tears.

On 5K's:

there is nothing wrong with K-9's plan and it is surely a sound method, although there's many ways to skin a cat. i know we all start at different levels and everyone has there own strengths and weaknesses, but you should be able to be kicked in the balls and still run 5K!!!

i don't beleive in walking if you are trying to learn to run. if you can walk, you can run. start with shorter distances, then add in some relaxed sprints, then increase distance gradually. does it hurt? do you feel sick? good. keep moving. you may as well set the tone now in terms of the mental. quit pussyfooting around and learn to love it, or cope with it. it just makes it easier in the long run.

you should be 10K'ing in 8-10 weeks. this is much more an issue of fitness psychology than of physical ability.

regardless, it's a good, sound method K-9 and if it motivates just one person then it's good to go.

cheers
DD

[Martin Scott]

Well well well…………:rolleyes:

Unfortunately for you, my way of talking (writing) as well as my attitude is completely representative for the Legion and all that it stands for (like it or not). Therefore I am afraid that you will have to take a lot of dog farting in the years to come.

Regarding respect, I would just kindly like to remind you that it somehow looks like it was more yourself that had the first little problems of disrespect when you started to criticise the postings of my friend Perspective who had asked nothing from you.

That my humour is narrow minded and one way is possible (this happens after 40), and that I am lacking in humble opinions is probably related to the same problem.

Finally I must admit that I am “shivering” in fear just by the thought that you would maybe like to spend more “energy” on me.

Just as a final reminder, please allow me to suggest a Siberian husky, the smell of their fart is often more “spicy”:D

A WORD TO THE WISE DONT PISS OFF A SENIOR NCO ESPECIALLY IF HES A LEGION SOUS OFFICER.As for the old soldier quote,most of you arseholes couldnt hold a candle to Mon Adjuntant why do you think after all these
years we still address him like that simple really.HE FUCKING EARNED IT THE HARD WAY.But what the ****,what the **** do I know,I was only in the same regiment.
As for the Husky joke Lmfaoff
A Vos Orders as always:D :D

[yatez 44]

learn how to shootgood ,that way you don,t have to run so good ??