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5 Weeks to 5km! - JOG Programme

by Editor
Thursday 8th January 2015
 
 

Training plan: Ready to jog your first 5km?! This plan is for you if you have done a bit of running before, perhaps frequent the gym occaisionally for some classes and general conditioning etc, but have chosen the 5km event as a target to focus on your running

The 5km distance is a challenge - but on that with a little dedication is achieveable. You will be using a combination of walk and run in your training, and quite possibly within the event as well.

The 'Jog' programme is based on three, run-walk sessions per week. If you have not been running regulalry previously, it is important to gradually increase the distance and length of time running. This well help avoid injuries and also improve efficiency and endurance. All runs are based on 'time', so very easy to measure without worrying about how far you have gone. Where possible, try not to run on back-to-back days. This will help recovery between sessions ans also reduce the chances of injuries occuring. See the weekly overview for more tips!

WEEK 1

Weekly Overview: Week one is about forming a consistent schedule and getting in to the habit of running. Intervals help break down the overall running time into manageable chunks

Saturday 27/12/2014 Rest
Sunday 28/12/2014 Run for 2 minutes, walk for 1-2 minutes - repeat x6
Monday 29/12/2014 Rest
Tuesday 30/12/2014 Run for 2 minutes, walk for 1-2 minutes - repeat x6
Wednesday 31/12/2014 Rest
Thursday 01/01/2015 Run for 4 minutes, walk for 90 seconds - repeat x4
Friday 02/01/2015 Rest

 

WEEK 2

Weekly Overview: With a solid base, week two builds on that by increasing the length of the intervals (more running). You'll be surprised at how fast you can progress!

Saturday 03/01/2015 Rest
Sunday 04/01/2015 Run for 3-4 minutes, walk for 1-2 minutes - repeat x6
Monday 05/01/2015 Rest
Tuesday 06/01/2015 Run for 3-4 minutes, walk for 1-2 minutes - repeat x6
Wednesday 07/01/2015 Rest
Thursday 08/01/2015 Run for 5 minutes, walk for 90 seconds - repeat x4
Friday 09/01/2015 Rest

 

WEEK 3

Weekly Overview: We now start to have one key session in the week, where we extend our running time. Listen to your body, and take more walk/recovery time if needed.

Saturday 10/01/2015 Rest
Sunday 11/01/2015 Run for 9 mins, walk for 1-2 minutes, repeat x3
Monday 12/01/2015 Rest
Tuesday 13/01/2015 Run for 6 mins, walk for 1 minute, repeat x4
Wednesday 14/01/2015 Rest
Thursday 15/01/2015 Run for 6 mins, walk for 1 minute, repeat x4
Friday 16/01/2015 Rest

 

WEEK 4

Weekly Overview: Week four is your final 'build' week towards the event goal. Look how far you have come from week one and keep up the good work.

Saturday 17/01/2015 Rest
Sunday 18/01/2015 Run for 12 mins, walk for 2-3 minutes, repeat x2
Monday 19/01/2015 Rest
Tuesday 20/01/2015 Run for 8 mins, walk for 1 minute, repeat x3
Wednesday 21/01/2015 Rest
Thursday 22/01/2015 Run for 8 mins, walk for 1 minute, repeat x4
Friday 23/01/2015 Rest

 

WEEK 5

Weekly Overview: The final stage - at the end of this stage you'll be fit and ready for your 5km challenge. Your training will give you a good idea of how much jog/walk you'll need to do on race day - enjoy it!

Saturday 24/01/2015 Rest
Sunday 25/01/2015 Run for 10 mins, walk for 1-2 minutes, repeat x3
Monday 26/01/2015 Rest
Tuesday 27/01/2015 Run for 15 mins, walk for 2-3 mins - repeat x2
Wednesday 28/01/2015 Rest
Thursday 29/01/2015 Run for 5 mins, walk for 1 mins - repeat x4
Friday 30/01/2015 Rest
Saturday 31/01/2015 RACE DAY!

 

5 Weeks to 5km! - WALK Programme Click here for the 5 Weeks to 5km! - WALK Programme
5 Weeks to 5km! - RUN Programme Click here for the 5 Weeks to 5km! - RUN Programme
5 Weeks to 5km! - RACE Programme Click here for the 5 Weeks to 5km! - RACE Programme
 
 
 
 
 
 
 
 

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