Week 5 – 5K Training Schedule

You must be starting to feel good now

Training Tip of the week

• Make sure your training routes are close to home, even better if it is just outside your front door. There is a better chance of sticking with your training if your runs are more convenient.
• To avoid running on busy roads, look for alternative training routes. Consider bike paths, dirt roads and trails, sports fields and golf courses.

Motivational Tip of the week

• Well done, this is a fabulous effort. You are now past the half way mark and getting closer every day to achieving your goal.
• Buy some running gear that makes you look and feel good when training. Having the right gear to run with will motivate your training.

Weekly training schedule includes:

Day 1

• 45 – 50 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 – 2.5 miles / 3.6 – 4.0k run
• Depending on your level of fitness you may want to run for 8 minutes, and then walk for 2 minutes.
• Repeat this pattern until you’ve completed your workout.