Week 6 – 5K Training Schedule

Keep up the excellent work

Training Tip of the week

• Choose the time of day that suits your lifestyle the most. Don’t be afraid to experiment with different times of the day.
• Sticking to your training plan may require you to run in conditions that you would normally avoid, so always be prepared and plan your run the day before.
• If you find your garments rubbing, make sure that you use either Vaseline or an anti-chafing product to prevent blisters and chaffing. will help you stay on track.

Motivational Tip of the week

• A great way to stay motivated with your training is to find a training companion or two.
• Another alternative is to find a local running club where you will meet many new friends who will help you stay on track.
• If you are running to lose weight, don’t be discouraged if it doesn’t happen immediately.

Weekly training schedule includes:

Day 1

• 50 – 60 minute walk at a brisk pace.
• If you’re having difficulty doing 60 minutes, don’t worry too much at this stage.

Day 2 / Day 4

• Rest or short walk of 15 – 20 minutes
• If your body is telling you to take a break then do so, if you feel up to it then take a nice easy pace walk.
• Don’t wear yourself out.

Day 3 / Day 5 / Day 7

• 2.25 – 2.75 miles / 3.6 – 4.5k run
• Depending on your level of fitness you may want to run for 9 minutes, and then walk for 2 minutes.
• Repeat this pattern until you’ve completed your workout.