Our 10 Week Plan to 5K!
Are you ready to run 5K for our Sponsored Run on 26th June 2021 to raise funds for a New Minibus? Why not follow our 10 Week plan to help you along:
Help us raise £45,000 for our Minibus
beginners do not run everyday, this is to avoid injury
Rest one day of the week... give your body time to rest!
Most importantly have fun!
Week 1
WARM UP
Brisk walk for 10 minutes
Then run for 30 seconds and walk 2 min
Repeat this 5 times
Total Workout Time = 15 minutes
Cool down with a 10-minute walk
STRETCH
Week 2
WARM UP
Brisk walk for 5 - 10 minutes
Then run for 1 minute and walk for 2 mins
Repeat this 8 times
Total Workout Time = 24 minutes
Cool down with a 5 - 10 minutes walk
STREtCH
Week 3
WARM UP
Brisk walk for 5 minutes
Then run for 2 minutes and walk for 1.5 minutes
Repeat this 8 times
Total Workout Time = 28 mins
Cool down with a 5 minute walk
STREtCH
Week 4
WARM UP
Brisk walk for 5 minutes
Then run for 5 minutes and walk for 2 minutes
Repeat this 4 times
Total Workout Time = 28 minutes
Cool down with a 5-minute walk
STREtCH
Week 5
WARM UP
Brisk walk for 5 minutes
Then run for 7 minutes and walk for 2 minutes
Repeat this 4 times
Total Workout Time = 36 minutes
Cool down with a 5-minute walk
STREtCH
Week 6
WARM UP
Brisk walk for 5 minutes
Then run for 10 minutes and walk for 3 minutes
Repeat this 3 times
Total Workout Time = 39 minutes
Cool down with a 5 minute walk
STREtCH
Week 7
WARM UP
Brisk walk for 5 minutes
Then run for 11 minutes and walk for 2 minutes
Repeat this 3 times
Total Workout Time = 39 minutes
Cool down with a 5 minute walk
STREtCH
Week 8
WARM UP
Brisk walk for 5 minutes
Then run for 16 minutes and walk for 5 minutes
Repeat another run lasting 16 minutes
Total Workout Time = 37 minutes
Cool down with a 5 minute walk
STREtCH
Week 9
WARM UP
Brisk walk for 5 minutes
Then run for 20 minutes and walk for 5 minutes
Repeat another run lasting 10 minutes
Total Workout Time = 35 minutes
Cool down with a 5 minute walk
STRETCH
Week 10
WARM UP
Brisk walk for 5 minutes
Then run for 28 minutes
Cool down with a 5 minute walk
STRETCH
Well done you have completed the 10-week plan. You should now be running 5k comfortably.
Join our closed Facebook page for more tips and tricks and meet other runners who you may want to train with in the Poplar area.
Keep hydrated and drink lots of water!
do a 30 min exercise session the days you aren't running
Make sure you are stretching before and after running
Take a healthy snack with you, a banana or apple
You are nearly there, finally push to the end!
