If you read my post on fitness goals that everyone can achieve, you’ll have seen that one of them was running a 5K.
I genuinely believe that anyone is capable of finishing this distance, and to prove it, why not give this programme a go? Its six weeks, and what do you have to lose? Get those shoe’s on and let’s go!
Week 1
Tuesday: Walk for 1 minute, run for 30 seconds, and repeat 5 times. Easy right?
Thursday: Run for 1 minute, then walk for 30 seconds, and repeat 5 times.
Saturday: Run 1km, taking walk intervals if you need to
Week 2
Tuesday and Thursday: Run for 2 minutes, then walk for 30 seconds. Do this for 10 minutes.
Saturday: Run 1km. Try and walk as little as possible
Week 3
Tuesday: Run for 3 minutes, walk for 30 seconds x4
Thursday: Run for 5 minutes, walk for 1 minute. Repeat 3 times
Saturday: Run 2km in 2 minute/30 seconds run/walk intervals
You’re halfway!
Week 4
Tuesday: Run for 10 minutes, then walk for 2 minutes x2
Thursday: Run for 5 minutes, walk for 30 seconds x3
Saturday: Run 3km. Aim for 5 min/30 second run/walk intervals
Week 5
Tuesday: Run/walk 10 minute/1 minute three times
Thursday: Just run for 15 minutes
Saturday: Run 1km, walk 0.25km x4 (hello 5k!)
Week 6
Tuesday: Run 2km
Thursday: Run/walk 10 minute/30 second intervals for 3.5km
Saturday: Run your 5k!
I read somewhere recently that an 15 min/mile is just as far as a 10 min/mile, and this is such an important thing to remember; it doesn’t matter how fast or slow you might be, you’re still getting out and doing it!
So now you’re 5k ready, why not sign up for a virtual run? The Frying Pan 5K is raising money for the Rainbow Trust, you get an awesome medal and did I mention that I’m organising it?!
Lottie Does 