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! 

Neighbours in Poplar

Care for the Community in Poplar & Isle of Dogs for over 50 years. 

Email: enquiries@neighboursinpoplar.com

Telephone number: 0207 531 0190

Registered Charity: 299843

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