When it comes to long-distance running, it’s all about the prep work. First, you need to build up your base mileage, then you need to train your body for the long haul. We took on the latter and created three intervals designed to help you gain endurance over time. By starting with a brisk walk and working your way up to a swift run, you’ll conquer that 5K in no time. Watch the video above or follow along below to see how it’s done.
1. Walk/Jog
When you’re just starting out, proper form and recovery time is much more important than speed.
5 minutes: warm up gently with a moderate walk that gradually increases
1 minute: begin an easy jog
2 minutes: follow with brisk walk to recover
Repeat 10 times
5 minutes: walk to cool down
2. Walk/Run
Once you’re comfortable with jogging, you can slowly increase your pace.
5 minutes: walk briskly to warm up
30 seconds: run at a swift pace
90 seconds: speed walk to recover
Repeat 10 times
5 minutes: walk to cool down
3. Jog/Run Pyramid
As you progress into running, get the most out of your training by adding muscle-building sprints. In this interval, push yourself and recover for equal periods of time.
5 minutes: warm up with a moderate jog
1 minute: 30 seconds at a fast pace/30 seconds to recover
2 minutes: 1 minute at a fast pace/1 minute to recover
4 minutes: 2 minutes at a fast pace/2 minutes to recover
8 minutes: 4 minutes at a fast pace/4 minutes to recover
4 minutes: 2 minutes at a fast pace/2 minutes to recover
2 minutes: 1 minute at a fast pace/1 minute to recover
1 minute: 30 seconds at a fast pace/30 seconds to recover
10 minutes: walk to cool down
We’ve partnered with adidas Running to prep you for your next 5K.
