Training program to start jogging...

When I was in elementary school, we were taught that it was important to move in order to keep our bodies healthy. To achieve this, we suggested a variety of activities. Whether it's playing hockey, baseball or karate, we are advising activities were based on a little more traditional sports. When he saw someone move beside us while jogging, the first thing that we had in mind was: "But then he run?".

Indeed, before the advent of the new millennium, jogging did not really score and most people believed that discipline was reserved for the elite. Then, slowly but surely, more and more people have adopted this discipline that requires only a pair of sneakers and a minimum of technique. However, too many people start to attack the dirt or asphalt without the knowledge necessary for the practice of this sport, and give up after a few workouts because their bodies simply do not follow.

Nevertheless, by investing a minimum of time, you will be able to run a distance of five kilometers in a short time. How to get there? Here is a plan designed for all those who want to start running and wondering how to start.

There is no need to run, you have to start point!

Indulge in jogging without the right equipment will prevent you from fully enjoying the sport and, in the worst case, you could even cause injury. For clothing, no matter the season, choose those that are strung one above the other, like the image of onion skin. Avoid insulated jackets style "8 in 1" which will quickly raise your body temperature and absorb your sweat, making it useless.
For sneakers, here are some tips to choose the ones you need.

1) Shop Evening
By dint of walk and do physical activity, your foot is slightly expanded throughout the day. In order not to end up with a too tight shoe, shop in the late afternoon or early evening.

2) Bring your stockings
While most shops can provide a low during the fitting of the shoe, they are not necessarily similar to those you wear in everyday life.

3) The correct width
If you've always felt cramped in your sneakers, it is possible that you need a larger width. Although many people do not dare to ask a few brands offer shoes with different widths. Do not be afraid to ask your advisor.

4) Try the product
Even though the sneaker that catches your eye and putting your foot it fits like a glove, take the time to try walking and / or jogging in the store.

About the Program

Program running has been designed for all those who do not have physical cons-indications such as morbid obesity, arthritis, osteoporosis, heart disease and / or others.

If you believe that your health does not allow you to follow this plan, please consult your doctor before starting an exercise program, whatever. The proposed program has three outputs week. I strongly suggest that you stagger the days of exercises with rest days, this will allow your body to adapt to training.

Successfully run 5 km in 5 weeks
- Trot movement jogging very light and easy. Following is not high and the feet are close to the ground.

- Running: Movement more pronounced. Following is more intense and feet leave the ground to markedly accelerate the movement.

Week 1 - Day 1

Description: Beginning
Intensity: moderate
Duration: 21 minutes (4 x 5 minutes)

For each interval, walk briskly for 3 minutes, then trot 2 minutes.

Week 1 - Day 2

Description: Long walk
Intensity: Low
Duration: 45 minutes

Make a long walk at your own pace.

Week 1 - Day 3

Description: Interval 5
Intensity: moderate
Duration: 30 minutes (6 x 5 minutes)

For each interval, walk briskly for 2 minutes, then trot for 3 minutes.

Week 2 - Day 1

Description: Interval 5
Intensity: moderate
Duration: 30 minutes (6 x5minutes)

For each interval, walk briskly for 3 minutes and trot for 2 minutes.

Week 2 - Day 2

Description: Endurance
Intensity: Moderate to high
Duration: 15 minutes (3 x 5 minutes)

It is 5 minutes to perform trot without stopping. Once you have achieved the goal, walk normally for 2 minutes, then repeat 2 more times.

Week 2 - Day 3

Description: Interval 6
Intensity: Moderate to high
Duration: 30 minutes (6 minutes x5)

For each interval, walk briskly for 3 minutes, then trot for 2 minutes and finish with 1 minute of jogging.

Week 3 - Day 1

Description: Interval 10
Intensity: Moderate
Duration: 40 minutes (4 x 10 minutes)

For each interval, walk briskly for 4 minutes, then trot for 3 minutes and finish with 2 minutes of jogging.

Week 3 - Day 2

Description: Endurance
Intensity: High
Duration: 30 minutes (20 + 10)

You must pass alternating trot and jog without stopping as long as possible (maximum 20 minutes). Finish with 10 minutes of brisk walking.

Week 3 - Day 3

Description: Interval 6
Intensity: Moderate to high
Duration: 36 minutes

For each interval, walk briskly for 2 minutes, 1 minute trot and jog for 3 minutes.

Week 4 - Day 1

Description: 9 Intervals
Intensity: Moderate
Duration: 36 minutes (4 x 9 minutes)

For each interval, trot for 2 minutes, then jog for 5 minutes and finish with 2 minutes of trot.

Week 4 - Day 2

Description: Endurance
Intensity: High
Duration: 40 minutes (20 x 2)

This is to make two 20-minute periods alternating trotting and jogging. Between each period, take a 5 minute break by walking quickly.

Week 4 - Day 3

Description: 6 Intervals
Intensity: Moderate to high
Duration: 36 minutes (6 x 6 minutes)

For each interval, perform 2 minutes of trot, and then 4 minutes of jogging.

Week 5 - Day 1

Description: 5 Intervals
Intensity: Moderate
Duration: 35 minutes (7 x 5 minutes)

For each interval, perform 2 minutes of trot followed by 5 minutes of jogging.

Week 5 - Day 2

Description: Endurance
Intensity: Moderate
Duration: 1 hour

Make a brisk walk lasting 60 minutes. If you feel like it, you can also alternate walking fast trot.

Week 5 - Day 3

Description: 5 km
Intensity: Moderate to high
Duration: Between 30 to 40 minutes

This is the big day! At your own pace, covers a distance of 5 km by varying the trot with jogging. Congratulations!

Conclusion

As a coach, I can assure you that this program works perfectly. However, it may be that you need more time to be able to trot and / or run your first five kilometers without stopping. If you feel that your body does not allow you to do it in five weeks, you can change the intervals to allow your system to adjust. If, when you train, you feel like abandoning everything, remember that in life, to get great results, you must rush in adversity!