Fleet 5k Race

Training Plan  -  0 to 5k

This is an 8 week training plan which should take you from one minute of running right up to 5k.

There are a couple of things to think about before you start, namely;

 

1. Injury Prevention. Most injuries in new runners are because of the ‘Terrible Toos’ – too much, too soon, too fast. Try really hard not run on consecutive days. If your running is part of a general keep fit regime, use your non-running days to try non or low impact exercise – cycling, swimming, weights, Pilates or Yoga. Give yourself a day off every week!  Start and finish each running session with a 5 minute gentle walk which gives your body a chance to transition from inactivity to activity and then resting again. If you feel tight after a run try some gentle stretches – not ‘bouncing’ into stretches as this risks over-stretching and then injuring muscles and tendons. Be prepared for some aches and pains initially while your body adjusts to new activity, but if something really hurts, is swollen or feels hot to touch, check it out with a doctor before continuing.

 

2. Food and fuel. You might start to feel extra hungry when you start to exercise more.  Make sure the food you are eating is good quality, with plenty of vegetables and fruit, whole grains and protein.  Try and limit processed foods and sugary treats, and try to limit alcohol (sorry!).  You won’t need to eat extra carbs (carb load) at this stage of your running career, nor will you need special sports drinks or gels.  However, when you have completed 5k you will need to have a big treat and possibly a glass of something delicious waiting for you!

 

Lets get started....

Motivation

Copy this onto a calendar and make sure everyone can see it! Tick off each session as you complete it and make notes about how difficult or otherwise you found it. If you can find a lovely route it will make the runs more pleasant. Try and persuade a friend that this is a good idea and that you should enter the Fleet 5k together, which leads onto..

 

Fleet 5k and 10k

This is in October and is a great event to be part of.  The course takes runners down Fleet Road, along Elvetham Road and back up Reading Road North to the finish behind the Harlington Centre. There are medals for finishers, refreshments and an enormous sense of achievement for new runners!  Sign up today and start training – you will be amazed at what you can achieve in eight weeks!

Training

Week 1

Week 2

Week 3

Day 1   Run 1 minute Walk 2 minutes   x8

Day 2   Run 1 minute Walk 2 minutes   x6

Day 3   Run 1 minute Walk 2 minutes   x10

Day 1   Run 2 minutes Walk 2 minutes  x7

Day 2   Run 2 minutes Walk 2 minutes  x6

Day 3   Run 2 minutes Walk 2 minutes  x8

Day 1   Run 3 minutes Walk 2 minutes  x6

Day 2   Run 3 minutes Walk 2 minutes  x5

Day 3   Run 3 minutes Walk 2 minutes  x7

Week 4

Week 5

Week 6

Day 1   Run 5 minutes Walk 3 minutes  x4

Day 2   Run 5 minutes Walk 2 minutes  x3

Day 3   Run 5 minutes Walk 2 minutes  x5

Day 1   Run 8 minutes Walk 3 minutes  x3

Day 2   Run 7 minutes Walk 2 minutes  x3

Day 3   Run 8 minutes Walk 3 minutes  x3

Day 1   Run 9 minutes Walk 3 minutes  x3

Day 2   Run 8 minutes Walk 2 minutes  x3

Day 3   Run 10 minutes Walk 3 minutes  x3

Week 7

Week 8

Day 1   Run 15 minutes Walk 5 minutes x 2

Day 2   15 minutes Walk 5 minutes Run 10 minutes

Day 3   Run 20 minutes Walk 5 minutes Run 15 minutes

Day 1   Run 20 minutes Walk 5 minutes Run 15 minutes

Day 2   Run 10 minutes Walk 3 minutes Run 20 minutes

Day 3   5K!!!!

 

 

 

 

 

 

 

 

 

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