http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspxNa ovom linku mozete naci snimljene treninge za pocetnike u trcanju.
Opis na engleskom:
A week-by-week description of the nine-week set of Couch to 5K podcasts.
Week oneBegin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.
Week twoBegin with a brisk 5-minute walk, then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes.
Week threeBegin with a brisk 5-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.
Week fourBegin with a brisk 5-minute walk, then 3 minutes of running, 90 seconds of walking, 5 minutes of running, 2½ minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running.
Week fiveThere are three different workouts for this week. They are as follows:
Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running.
Workout 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking, 8 minutes of running.
Workout 3: a brisk 5-minute walk, then 20 minutes of running, with no walking.
Week sixThere are three different workouts for this week. They are as follows:
Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking, 5 minutes of running.
Workout 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking, 10 minutes of running.
Workout 3: a brisk 5-minute walk, then 25 minutes of running with no walking.
Week sevenBegin with a brisk 5-minute walk, then 25 minutes running.
Week eightBegin with a brisk 5-minute walk, then 28 minutes of running.
Week nineBegin with a brisk 5-minute walk, then 30 minutes of running.