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
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Saturday |
27/12/2014 |
Rest |
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Sunday |
28/12/2014 |
Run for 2 minutes, walk for 1-2 minutes - repeat x6 |
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Monday |
29/12/2014 |
Rest |
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Tuesday |
30/12/2014 |
Run for 2 minutes, walk for 1-2 minutes - repeat x6 |
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Wednesday |
31/12/2014 |
Rest |
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Thursday |
01/01/2015 |
Run for 4 minutes, walk for 90 seconds - repeat x4 |
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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!
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Saturday |
03/01/2015 |
Rest |
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Sunday |
04/01/2015 |
Run for 3-4 minutes, walk for 1-2 minutes - repeat x6 |
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Monday |
05/01/2015 |
Rest |
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Tuesday |
06/01/2015 |
Run for 3-4 minutes, walk for 1-2 minutes - repeat x6 |
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Wednesday |
07/01/2015 |
Rest |
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Thursday |
08/01/2015 |
Run for 5 minutes, walk for 90 seconds - repeat x4 |
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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.
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Saturday |
10/01/2015 |
Rest |
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Sunday |
11/01/2015 |
Run for 9 mins, walk for 1-2 minutes, repeat x3 |
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Monday |
12/01/2015 |
Rest |
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Tuesday |
13/01/2015 |
Run for 6 mins, walk for 1 minute, repeat x4 |
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Wednesday |
14/01/2015 |
Rest |
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Thursday |
15/01/2015 |
Run for 6 mins, walk for 1 minute, repeat x4 |
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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.
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Saturday |
17/01/2015 |
Rest |
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Sunday |
18/01/2015 |
Run for 12 mins, walk for 2-3 minutes, repeat x2 |
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Monday |
19/01/2015 |
Rest |
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Tuesday |
20/01/2015 |
Run for 8 mins, walk for 1 minute, repeat x3 |
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Wednesday |
21/01/2015 |
Rest |
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Thursday |
22/01/2015 |
Run for 8 mins, walk for 1 minute, repeat x4 |
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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!
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Saturday |
24/01/2015 |
Rest |
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Sunday |
25/01/2015 |
Run for 10 mins, walk for 1-2 minutes, repeat x3 |
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Monday |
26/01/2015 |
Rest |
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Tuesday |
27/01/2015 |
Run for 15 mins, walk for 2-3 mins - repeat x2 |
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Wednesday |
28/01/2015 |
Rest |
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Thursday |
29/01/2015 |
Run for 5 mins, walk for 1 mins - repeat x4 |
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Friday |
30/01/2015 |
Rest |
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Saturday |
31/01/2015 |
RACE DAY! |
