Gallery
FREE 6 WEEK PLAN TO A 5KM
MONDAY REST DAY
TUESDAY ACTIVE RECOVERY WORK OUT – SPIN BIKE CROS STRAINER OR SWIM FOR 15 MINUTES
WEDNESDAY EASY 35 MINUTE RUN WITH SPRINT PICK UPS. 15 MINUTE WARM UP MAIN SET 10 MINUTES
EVERY 2.5 MINUTES ADD 75M OF FAST RUNNING WALK FOR 30 SECONDS THEN CARRY ON JOGGING
REPEAT 4 TIMES DURING MAIN SET. PUT SPRING BACK INTO LEGS. TRY AND RUN THESE ON EVEN SURFACE OR SOFT GRASS.
1O MINUTE JOG WALK WARM DOWN
THURSDAY REST DAY
FRIDAY 36 MINUTE RECOVERY RUN. 10 MINUTE WARM UP THEN IN NEXT 16 MINUTES INCLUDE 4 X 1 MINUTE EFFORTS @ 10KM PACE EVERY 4 MINUTES. WARM DOWN EASY 10 MINUTES.
WEEK END STEADY RUN 50 MINUTES. 20 MINUTE WARM UP BUILD UP PACE AND HEART RATE READY FOR MAIN SET.
MAIN SET 20 MINUTES
3 MINUTES @ BRISK PACE CLOSE TO YOUR PREDICTED 5KM PACE WALK FOR 5 MINUTES THEN REPEAT JOG FOR 2 MINUTES THEN REPEAT
10 MINUTE WARM DOWN SLOWING DOWN GRADUALLY.
MINUS 5 WEEKS TO YOUR 5KM
WEDNESDAY RECOVERY 35-45 MINUTE RUN. FOCUS ON BEING RELAXED. 15 MINUTE EASY WARM UP. MAIN SET INCLUDE 4 X 30 SECONDS ONCE EVERY 6 MINUTES. 15 MINUTE WARM DOWN.
WEEK END RUN EASY RUN 55 MINUTES
15 MINUTE WARM UP
MAIN SET 20 MINUTES
INCLUDE DURING MIDDLE PART 6 MINUTES @ BRISK PACE CLOSE TO YOUR PREDICTED 5KM PACE WALK FOR 5
FOR 5KM RACE
WARM DOWN 15 MINUTES
MINUS 4 WEEKS TO 5KM
WEDNESDAY EASY 35 MINUTE RUN WITH SPRINT PICK UPS. 15 MINUTE WARM UP MAIN SET 10 MINUTES
EVERY 2.5 MINUTES ADD 150M (approx 40 seconds) OF FAST RUNNING WALK FOR 30 SECONDS THEN CARRY ON JOGGING
REPEAT 4 TIMES DURING MAIN SET. PUT SPRING BACK INTO LEGS. TRY AND RUN THESE ON EVEN SURFACE OR SOFT GRASS.
1O MINUTE JOG WALK WARM DOWN
WEEKEND EASY RUN 55 MINUTES
15 MINUTE WARM UP
MAIN SET 20 MINUTES
NEXT 7 MINUTES ADD 4 PICKING UP THE PACE FOR 15 SECONDS 8 MINUTES @ BRISK PACE CLOSE TO YOUR PREDICTED 5KM PACE WALK FOR 5
FOR 5KM RACE
WARM DOWN 15 MINUTES
MINUS 3 WEEKS TO YOUR 5KM
WEDNESDAY WALK 15 MINUTES OR EASY 15 MINUTES SWIM OR 15 MINUTES CROSS TRAINER
SUNDAY 3 X 5 MINUTE JOG (EASY)
5 MINUTE BRISK WALK THEN 5 MINUTE BRISK RUN (JOG) WALKING 5 MINUUTES IN BETWEEN TOTAL TIME FOR SESSION 35 MINUTES
MINUS 2 WEEKS TO YOUR 5KM
MONDAY EASY 35 MINUTE RUN WITH SPRINT PICK UPS. 15 MINUTE WARM UP MAIN SET 10 X 75M BUILD UPS TO FULL SPEED JOG BACK TO START REPEAT EVERY 60 SECONDS. PUT SPRING BACK INTO LEGS. TRY AND RUN THESE ON EVEN SURFACE SOFT GRASS.
TUESDAY REST DAY or EASY SPIN ON BIKE 30 MINUTES 86 REVS PER MINUTE.
WEDNESDAY STEADY RUN 50 MINUTES. 20 MINUTE WARM UP- MAIN SET 2 X 8 MINUTES @ 10KM PACE WITH 3:45 MINUTES (800M) BETWEEN OF QUICK ACTIVE RECOVERY @ 7:30 MINUTE PACE 15 MINUTE WARM DOWN SLOWING DOWN GRADUALLY.
THURSDAY EASY RECOVERY RUN 30-35 MINUTES. RUNNERS HARDLY PRACTISE EASY RUNNING SO HAVE A PROBLEM WITH WARM UP AND WARM DOWN PACE. REDUCE RECOVERY RUN BY 10 MINUTES AND INCREASE LONG RUN BY 10 MINUTES.
FRIDAY REST DAY NO RUNNING OR EASY SWIM OR BIKE. ADD STRETCHING AFTER A GENTLE EXERCISE.
SATURDAY INTERVAL RUNNING 10 x 600m (5 X 600M RECOVERY THEN REPEAT) 15 MINUTE WARM UP WITH 8 X 50M PICK UPS. MAIN SET 2 X 5 X 600M @ PREDICETED 10KM RACE 600M 2;14 FOR 400M ON GRASS. RECOVERY 75 SECONDS. 5 X 600M THEN 400M JOG RECOVERY THEN REPEAT 5 X 600M RECOVERY JOGGING FOR AT LEAST 30 SECONDS OF RECOVERY. NO TRACK THEN CREATE A CIRCLE ROUTE AND RUN ON TIME.
SUNDAY 85-90 MINUTES EASY RUNNING WITH
MINUS 2 WEEKS TO 10KM
MONDAY EASY 35 MINUTE RUN WITH SPRINT PICK UPS. 15 MINUTE WARM UP MAIN SET 10 X 75M BUILD UPS TO FULL SPEED JOG BACK TO START REPEAT EVERY 60 SECONDS. PUT SPRING BACK INTO LEGS. TRY AND RUN THESE ON EVEN SURFACE SOFT GRASS.
TUESDAY REST DAY or EASY SPIN ON BIKE 30 MINUTES 86 REVS PER MINUTE.
WEDNESDAY STEADY RUN 57 MINUTES. 20 MINUTE WARM UP- MAIN SET 2 X 9 MINUTES @ 10KM PACE WITH 4:00 MINUTES (800M) BETWEEN OF QUICK ACTIVE RECOVERY @ 8:00 MINUTE MILE PACE 15 MINUTE WARM DOWN SLOWING DOWN GRADUALLY.
THURSDAY EASY 35 MINUTE RUN.
FRIDAY REST DAY NO RUNNING OR EASY SWIM OR BIKE. ADD STRETCHING AFTER A GENTLE EXERCISE.
SATURDAY INTERVAL RUNNING 8 x 800m (4 X 800M RECOVERY THEN REPEAT) 15 MINUTE WARM UP WITH 8 X 50M PICK UPS. MAIN SET 2 X 4 X 800M @ PREDICETED 10KM RACE 800M 3.13 ON GRASS. RECOVERY 75 SECONDS. 4 X 800M THEN 400M JOG RECOVERY THEN REPEAT 4 X 800M RECOVERY JOGGING FOR AT LEAST 30 SECONDS OF RECOVERY. NO TRACK THEN CREATE A CIRCLE ROUTE AND RUN ON TIME.
SUNDAY EASY RUN OFF ROAD 75-80 MINUTES BELOW 80% RUN MAX HEART RATE OR 90% OF AVERGAE HEART RATE FOR 10KM RACE. INCLUDE SEVERAL SURGES BUILDING UP TO 10KM PACE IN FINAL 15- 10 MINUTES BEFORE EASY 10 MINUTE JOG TO FINISH AS YOU BUILD UP SPEED REDUCE DISTANCE OF LONG RUN
RACE WEEK TO 5KM
MONDAY REST DAY RUNNING CAN INCLUDE EASY 30 MINUTE SWIM OR BIKE. INCLUDE STRETCHING.
TUESDAY 10 MINUTE RECOVERY RUN. 4 MINUTE WARM UP THEN NEXT 2 MINUTES EFFORT @ 5KM PACE. WARM DOWN EASY 4 MINUTES.
WEDNESDAY EASY 10 MINUTE RUN
THURSDAY REST DAY
FRIDAY COMPLETE RECOVERY REST DAY NO EXERCISE KEEP OFF FEET AS MUCH AS POSSIBLE
SATURDAY VERY EASY JOG FOR 5-10 MINUTES.
SUNDAY RACE DAY 5-10 MINUTE EASY WARM UP. 3-5 X 25M STIDES UP TO 5KM PACE STARTING 25 MINUTES BEFORE SIP CARBOHYDRATE DRINK LAST 90 MINUTES 6% SOLUTION. KEEP LOOSE AND MOBILE UP TO THE START.