Gujarat Police Constable 2021 Running🏃🏃 5Km Running Time Table
Gujarat Police Constable 2021 Running🏃5Km Running Time Table
5Km Run Training Schedule for
Beginners
| Training Schedule for Beginners (5Km Run) | |||
| Runner's Fitness Level: Beginner | |||
| Injury History: None | |||
| Weeks | Day | Activity | Remarks |
| Week 1 | Monday | Rest | Relax |
| Tuesday | Walk +Run | 4min walk + 40 sec run (repeat for 30min) | |
| Wednesday | Walk +Run | 4min walk + 40 sec run (repeat for 30min) | |
| Thursday | Exercises | Stretching Exercise / Yoga | |
| Friday | Walk +Run | 4min walk + 40 sec run (repeat for 30min) | |
| Saturday | Walk +Run | 4min walk + 40 sec run (repeat for 30min) | |
| Sunday | Walk +Run | 4min walk + 40 sec run (repeat for 40min) | |
| Week 2 | Monday | Rest | Relax |
| Tuesday | Walk +Run | 4min walk + 40 sec run (repeat for 40min) | |
| Wednesday | Walk +Run | 4min walk + 40 sec run (repeat for 40min) | |
| Thursday | Exercises | Stretching Exercise / Yoga | |
| Friday | Walk +Run | 4min walk + 40 sec run (repeat for 40min) | |
| Saturday | Walk +Run | 4min walk + 40 sec run (repeat for 40min) | |
| Sunday | Walk +Run | 4min walk + 50 sec run (repeat for 40min) | |
| Week 3 | Monday | Rest | Relax |
| Tuesday | Walk +Run | 4min walk + 50 sec run (repeat for 40min) | |
| Wednesday | Walk +Run | 4min walk + 50 sec run (repeat for 40min) | |
| Thursday | Exercises | Stretching Exercise / Yoga | |
| Friday | Walk +Run | 4min walk + 50 sec run (repeat for 40min) | |
| Saturday | Exercises | 4min walk + 50 sec run (repeat for 40min) | |
| Sunday | Walk +Run | 4min walk + 50 sec run (repeat for 50min) | |
| Week 4 | Monday | Rest | Relax |
| Tuesday | Walk +Run | 4min walk + 50 sec run (repeat for 50min) | |
| Wednesday | Walk +Run | 4min walk + 50 sec run (repeat for 50min) | |
| Thursday | Exercises | Stretching Exercise / Yoga | |
| Friday | Walk +Run | 4min walk + 60 sec run (repeat for 50min) | |
| Saturday | Walk +Run | 4min walk + 60 sec run (repeat for 50min) | |
| Sunday | Walk +Run | 4min walk + 70 sec run (repeat for 60min) | |
| Week 5 | Monday | Rest | Relax |
| Tuesday | Walk +Run | 3min walk + 70 sec run (repeat for 60min) | |
| Wednesday | Walk +Run | 3min walk + 70 sec run (repeat for 60min) | |
| Thursday | Exercises | Stretching Exercise / Yoga | |
| Friday | Walk +Run | 3min walk + 70 sec run (repeat for 70min) | |
| Saturday | Walk +Run | 3min walk + 70 sec run (repeat for 70min) | |
| Sunday | Walk +Run | 3min walk + 90 sec run (repeat for 70min) | |
| Week 6 | Monday | Rest | Relax |
| Tuesday | Walk +Run | 3min walk + 90 sec run (repeat for 70min) | |
| Wednesday | Walk +Run | 3min walk + 90 sec run (repeat for 70min) | |
| Thursday | Exercises | Stretching Exercise / Yoga | |
| Friday | Walk +Run | 3min walk + 2min run (repeat for 60min) | |
| Saturday | Rest | 3min walk + 2min run (repeat for 60min) | |
| Sunday | Walk +Run | 3min walk + 2min run (repeat for 60min) | |
| Week 7 | Monday | Rest | Relax |
| Tuesday | Walk +Run | 4min walk + 2min run (repeat for 80min) | |
| Wednesday | Walk +Run | 4min walk + 2min run (repeat for 80min) | |
| Thursday | Exercises | Stretching Exercise / Yoga | |
| Friday | Walk +Run | 4min walk + 2min run (repeat for 80min) | |
| Saturday | Walk +Run | 4min walk + 2min run (repeat for 80min) | |
| Sunday | Walk +Run | Easy walk & run for 60min | |
| Week 8 | Monday | Rest | Relax |
| Tuesday | Walk +Run | Walk fo 10min, Easy Run 20Min, Walk 10Min | |
| Wednesday | Walk +Run | Walk fo 10min, Easy Run 20Min, Walk 10Min | |
| Thursday | Exercises | Stretching Exercise / Yoga | |
| Friday | Walk +Run | 3min walk + 90sec run (repeat for 50min) | |
| Saturday | Walk +Run | Walk fo 10min, Easy Run 20Min, Walk 10Min | |
| Sunday | Walk +Run | Walk fo 10min, Easy Run 10Min, Walk 5Min. 2sets. | |
| Week 9 | Monday | Rest | Relax |
| Tuesday | Walk +Run | 2min walk + 2min run (repeat for 60min) | |
| Wednesday | Walk +Run | 2min walk + 2min run (repeat for 60min) | |
| Thursday | Exercises | Stretching Exercise / Yoga | |
| Friday | Exercises | 2min walk + 2min run (repeat for 60min) | |
| Saturday | Walk +Run | 2min walk + 2min run (repeat for 60min) | |
| Sunday | Walk +Run | 1min walk + 2min run (repeat for 60min) | |
| Week 10 | Monday | Rest | Relax |
| Tuesday | Run | 3min walk + 90sec run (repeat for 60min) | |
| Wednesday | Run | 3min walk + 90sec run (repeat for 60min) | |
| Thursday | Exercises | Stretching Exercise / Yoga | |
| Friday | Run | Warm up walk 5min + run 3Km + Cool down walk 10min | |
| Saturday | Run | Warm up walk 5min + run 3Km + Cool down walk 10min | |
| Sunday | Run | Warm up walk 5min + run 3Km + Cool down walk 10min | |
| Week 11 | Monday | Rest | Relax |
| Tuesday | Run | Warm up walk 5min + run 4Km + Cool down walk 10min | |
| Wednesday | Run | Warm up walk 5min + run 3Km + Cool down walk 10min | |
| Thursday | Exercises | Stretching Exercise / Yoga | |
| Friday | Run | Warm up walk 5min + run 4Km + Cool down walk 10min | |
| Saturday | Run | Warm up walk 5min + run 3Km + Cool down walk 10min | |
| Sunday | Run | Warm up walk 5min + run 5Km + Cool down walk 10min | |
| Week 12 | Monday | Rest | Relax |
| Tuesday | Easy Run + Walk | One Hour | |
| Wednesday | Walk | 30mins + Stretching | |
| Thursday | Exercises | Stretching Exercise / Yoga | |
| Friday | Rest | Relax | |
| Saturday | Rest | Relax | |
| Sunday | Race Day | 5K | |
| Drink Plenty of Water throughout the day | |||
| Twice a week do beginner level exercises i.e. Squats, Calf Raises, Lunges & Superman | |||
| Don't overshoot the training plan, stop training in case of any injury- minor or major and report. | |||
| In case of doubt, ask for help. | |||
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