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.