A basic 5K training plan for those who wish to improve their fitness, as a challenge to themselves or as a way of raising money for a charity .The programme assumes you don’t run at all yet , are generally unfit and perhaps need to lose weight. It is designed to get you round your targeted 5K race at a comfortable pace.
As part of the 5k training plan and on an ongoing basis throughout the six weeks it is important to do a basic flexibility routine for about 15 minutes each day involving gentle mobility exercises. These simple exercises in themselves will help you to strengthen muscles and joints and improve your cardiovascular fitness.
If there are any personal health issues which might affect your ability to carry out this type of exercise and training you should consult your GP before undertaking the programme.
For more personal advice on endurance running and training it is always best to consult a suitably qualified and experienced running coach.
WEEK ONE | |
---|---|
Mon | Rest |
Tue | Walk for one minute then run for one minute . Do 5 times |
Wed | Rest |
Thu | Walk 1 min, run 1 min. Do 10 times |
Fri | Rest |
Sat | Rest |
Sun | Walk 2 mins, run 2 mins. Do 5 times |
WEEK TWO | |
Mon | Rest |
Tue | Walk 2 mins, run 2 mins. Do 5 times |
Wed | Rest |
Thu | Walk 3 mins, run 3 mins. Do 5 times |
Fri | Rest |
Sat | Rest |
Sun | Walk 4 mins, run 4 mins. Do 5 times |
WEEK THREE | |
Mon | Rest |
Tue | Walk 5 mins, run 5 mins. Do 3 times |
Wed | Rest |
Thu | Walk 5 mins, run 5 mins. Do 3 times |
Fri | Rest |
Sat | Rest |
Sun | Walk 2 mins, run 8 mins. Do twice |
WEEK FOUR | |
Mon | Rest |
Tue | Walk 2 mins run 8 mins. Do twice |
Wed | Rest |
Thu | Walk 2 mins run 8 mins. Do twice |
Fri | Rest |
Sat | Rest |
Sun | Walk 2 mins then run for 10 mins then walk for 2 mins |
WEEK FIVE | |
Mon | Rest |
Tue | Walk 2 mins then run for 10 mins then walk for 2 mins. |
Wed | Rest |
Thu | Walk for 2 mins then run for 12 mins then walk for 2 mins |
Fri | Rest |
Sat | Rest |
Sun | Walk for 2 mins then run for 15 mins. Walk for 5 mins then run for 10 mins. |
WEEK SIX | |
Mon | Rest |
Tue | Walk for 2 mins then run for 20 mins then walk for 2 mins |
Wed | Rest |
Thu | Walk for 2 mins then run for 15 mins then walk for 2 mins |
Fri | Rest |
Sat | Rest |
Sun | 5K Race |