Whats the best way to train for a 5k run in a months time. Help! I'm unfit!?

Question

I can jog about 2.5 k then I'm dead. I'm 6 foot and 13 stone but haven't been to the gym in ages. The race is for work and I can't let my friends down!!!

Answer 1

cardiovascular ability must be raised step by step.

if u r only able to run 2 km in 30 minutes, u must not suddently force urself over a training for 15 minutes.

best way of cardiovascular training is that u kept it increase gradually.

for example

1weeks, 5 km in 1 hour everyday

2nd week, 5km in 45minutes everyday

and so on

(no stop or walking during the training, must keep running of at least jog)

remember one thing, it must be done gradually, constantly, means u cant skip whenever u feel like it.

3 days of skipping would make ur stamina returns to the way u start.

there r other training menu that allowed certain breaks in the middle, but its for athletes that already used to certain amount of training

since u said it must be done in a month, this is the best way.