Just prior to lockdown we had started a great new group training session on Havenstoke Park, delivered by the fantastic team of Ben and Amy from Everyone Active. Sadly, we’re unable to keep it going during lockdown, but Ben and Amy have provided us with an excellent schedule of training for those keen to get underway to follow until the group can return, the details of which are below.
The routine set out will get you from a very low level of fitness, to gradually achieving the stamina and strength needed to complete a full 5km run without stopping to walk once – that’s the plan! If, however, one week you feel that you are not quite ready to move on then you can always repeat a week before progressing. It’s important to take it at your own pace.
Ideally have a rest day between each running day to allow your body time to recover. You can always practise some stretching exercises on days when you don’t run to keep your muscles supple and allow them to repair.
It’s important to always do a complete 5-minute warm-up walk prior to running, and check that your shoes are offering you good support to help prevent injuries. It’s key not to put too much pressure on yourselves, even if one run doesn’t go as well as you hoped and keep going. You will still have taken exercise and got a little closer to your goal.
The weekly schedule, to be repeated three times each week is:
Week 1 | 5 minute walk – warm up 1 minute run 3 minutes’ walk Continue repeating the run/walk for 20 minutes |
Week 2 | 5 minute walk – warm up 2 minute run 3 minutes’ walk Continue repeating the run/walk for 20 minutes |
Week 3 | 5 minute walk – warm up 3 minute run 3 minutes’ walk Continue repeating the run/walk for 20 minutes |
Week 4 | 5 minute walk – warm up 4 minute run 3 minutes’ walk Continue repeating the run/walk for 25 minutes |
Week 5 | 5 minute walk – warm up 5 minute run 3 minutes’ walk Continue repeating the run/walk for 25 minutes |
Week 6 | 5 minute walk – warm up 7 minute run 2.5 minutes’ walk Continue repeating the run/walk for 20 minutes |
Week 7 | 5 minute walk – warm up 10 minute run 2 minutes’ walk Continue repeating the run/walk for 30 minutes |
Week 8 | 5 minute walk – warm up 15 minutes’ run 2 minutes’ walk Continue repeating the run/walk for 30 minutes |
Week 9 | 5 minute walk – warm up 20 minutes’ run 10 minutes’ walk Continue repeating the run/walk for 30 minutes |
Week 10 | 5 minute walk – warm up 25 minutes run 5 minutes’ walk Continue repeating the run/walk for 30 minutes |
Week 11 | 5 minute walk – warm up 27 minutes run 3 minutes’ walk Continue repeating the run/walk for 30 minutes |
Week 12 | 5 minute walk – warm up 30 minutes’ run 2 minutes’ cool down walk |
YOU DID IT!