5km Running In 18 Minutes | 5km Running Training | 5 km Workout Full Week Plan | ssc gd running 5 km

Summary

This video presents a comprehensive 5-kilometer weekly workout plan aimed at enhancing stamina, strength, and speed for running. The program, designed for individuals preparing for physical tests like SSC GD or police exams, includes a mix of running, speed workouts, strength training, and rest days. The plan focuses on building endurance with specific running targets and includes detailed guidance for each day of the week. The presenter emphasizes consistency, proper technique, and gradual improvement, urging viewers to stay committed and track their progress for optimal results.

Takeaways

• 😀 Monday: Run 10-12 km to build stamina, completing the distance even if fatigued, followed by stretching and a full day of rest in the evening.
• 😀 Tuesday: Focus on speed drills with sprints at varying distances (12m, 100m, 400m) to improve pace and endurance, followed by a 4 km slow recovery run in the evening.
• 😀 Wednesday: Active recovery day with 40 minutes of light jogging or walking to keep the body moving while recovering from previous workouts.
• 😀 Thursday: Begin with a 2 km slow warm-up run, followed by speed drills and leg exercises, including 400m, 200m, and 100m sprints. End with stretching and cool-down.
• 😀 Friday: Time your 5 km run, aiming for 25-30 minutes. Use your time to measure progress and improve each week. Finish with 25 minutes of slow running for recovery.
• 😀 Saturday: Focus on strength training for legs and core using weight exercises like squats and lunges to build the power needed for running. Take the evening off to rest.
• 😀 Sunday: Full rest day to allow for muscle recovery and mental relaxation.
• 😀 Consistency is essential: Stick to the workout plan for best results, gradually improving stamina, strength, and speed over time.
• 😀 Nutrition plays a vital role: Maintain a balanced diet to fuel workouts, with sufficient protein and carbs for muscle recovery and endurance.
• 😀 Stay hydrated: Drink plenty of water throughout the day, particularly before and after workouts to keep your body well-hydrated.
• 😀 Prioritize sleep: Adequate rest and quality sleep are crucial for muscle repair and optimal recovery, ensuring you are ready for the next workout.

Q & A

What is the main objective of this 5 km weekly running program?

The main objective is to help individuals prepare for physical tests such as the SSC GD and police recruitment, where running 5 km is a key component. The program focuses on building stamina, strength, and speed over a week's training period.

How should one approach running on Monday according to the script?

On Monday, the focus is on endurance. You should plan for a 10-12 km run, which is intended to build stamina. The key is to complete the distance without stopping, even if you feel fatigued. Stretching is also important to avoid injury.

What kind of workout should be performed on Tuesday?

Tuesday is focused on speed work. The workout involves sprints of varying distances: 12 meters, 80 meters, and 400 meters. These intervals help improve your sprinting speed and endurance, which are important for the 5 km run.

What is the role of rest on Wednesday?

Wednesday is a rest day. The purpose is to give the body time to recover after two intense days of training. This rest period helps prevent burnout and promotes muscle recovery.

What is expected from the Thursday training session?

On Thursday, the focus is again on speed and stamina. After a 2 km warm-up, you will perform sprints of 400 meters, 200 meters, and 100 meters. This workout enhances your ability to run at high speeds, improving both your sprinting and endurance capabilities.

How should Friday's workout be structured?

Friday is dedicated to a timed 5 km run. The goal is to complete the distance in 25-30 minutes. If you can't achieve this time at first, the aim is to improve each week. Afterward, a light recovery run and stretching are recommended.

What is the purpose of Saturday's strength training?

Saturday's strength training session is designed to target your leg muscles. Exercises like squats and lunges will help build muscle strength, which is essential for improving your running performance and endurance during the 5 km.

Why is Sunday designated as a rest day?

Sunday is a full rest day to allow the body to recover from the previous week's workouts. This rest helps your muscles rebuild and prepares you for the upcoming week of training.

How can nutrition and hydration support the training plan?

Proper nutrition, especially a protein-rich diet, aids muscle recovery after workouts. Hydration is equally important, as it prevents cramps and fatigue during training sessions.

What should be done if there is pain or discomfort during the program?

If you experience pain or extreme discomfort, it is important to take rest and avoid pushing yourself too hard. Injury prevention should always be a priority, and overexertion should be avoided to prevent long-term setbacks.