Week 7 – 5K Training Schedule

Looking Good and feeling Good

Training Tip of the week

• Whenever you can spend more time running on the softer surfaces. Concrete surfaces are just too hard.
• Bitumen is softer than concrete. Grass track, parks or dirt roads are better still.
• Don’t stretch before a run, it is better to warm up by walking at a good pace or jogging slowly for the first few minutes.

Motivational Tip of the week

• Take the time to reward success. Small successes along the way need to be rewarded and will help you to keep on track.
• Running is a great time to reflect on life.
• Taking a 20 – 30 minute break each day gives you time to be alone and can also be a great workout.

Weekly training schedule includes:

Day 1

• 55 – 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 – 3.0 miles / 3.6 – 4.8k run
• Depending on your level of fitness you may want to run for 9 minutes, and then walk for 1 minutes.
• Repeat this pattern until you’ve completed your workout.