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| 5km Fun Run Training Programme |
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If you are considering having a go at a 5km fun run this is a simple to follow training programme that can get you ready for your event. Clothing Light and loose is best. Shoes After your first few runs you will need to buy a good pair of running shoes. Not only will they prevent injuries, but they will help you run better and feel better when running. What To Look For In Shoes
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What If I Want To Train For A Longer Run? If you would like to get advice on training for 10km, half-marathon or marathon races, contact our CoachForce Development Officer who will be happy to help you. You may also want to consider contacting an athletics club to find a training group you can join. What If I Am Not Ready For A 5km Event Yet? If you do not feel you are able to take up this training programme you might want to consider joining a walking group or the walking group of an athletics club. If you are coming from a very low base of fitness you might want to consider starting with a Green Prescription to get you going before you move on to running. The 5km Fun Run Training Programme Week 1 - Run on a level surface if possible. Day 1 Walk 5 minutes. Jog 3 minutes. Walk 5 minutes. Jog 3 minutes. Walk 5 minutes Day 2 Walk 3 minutes. Jog 5 minutes. Walk 5 minutes. Day 3 Walk briskly for 30-40 minutes, or swim a reasonable distance according to ability. Day 4 Rest or swim. Swimming is an excellent non-weight bearing exercise and the water will ease any soreness in your legs. Day 5 Walk 5 minutes. Jog 3 minutes. Walk 5 minutes. Jog 3 minutes. Walk 5 minutes. Day 6 Walk briskly 40 minutes or more. Day 7 Swim or complete rest. Week 2 - A further week of jogging on level grass surfaces if possible. Day 1 Walk 5 minutes. Jog 3 minutes. Walk 5 minutes. Jog 3 minutes. Walk 5 minutes. Day 2 Walk briskly for at least 40 minutes or swim a reasonable distance. Day 3 Walk 5 minutes. Jog 5 minutes. Walk 5 minutes. Jog 5 minutes. Walk 5 minutes. Day 4 Alternately walk and jog for 20 minutes. Don't hesitate to drop back to a walk frequently. Jog very lightly, well within your ability. Day 5 Walk briskly for 45 minutes, or swim. If you are feeling tired take a day off training completely. Day 6 Walk 3 minutes. Jog 10 minutes. Walk 3 minutes. Then walk and jog alternately for a further 12 minutes. Day 7 Walk and jog alternately for a total 20-30 minutes. Take the jogging easily. Week 3 - Include an occasional gentle hillclimb in your jog this week. If possible remain on grass surfaces. Day 1 Walk 3 minutes. Jog 15 minutes, try to do so without walking. The walk a further 5 minutes. If you cannot jog for the 15 minutes walk a little then resume jogging as soon as you can. Day 2 Try walking and jogging alternately for 30-35 minutes. Do not attempt to jog the whole time, unless you are in the fitter or younger category. Day 3 Alternately walking and jogging. Do not overdo it, but try for about 40 minutes at an easy, relaxed jog. Day 4 Swim or complete rest. Day 5 A longer, non-stop jog today if you can. Walk 5 minutes then attempt to jog for 20-25 minutes without having to walk. Finish off with two or three minutes of walking to ease the legs. Day 6 Alternately walking and jogging for 40 minutes. Walk the hills, jog the flat. Keep the pace right down in any downhill sections. Day 7 Swim or complete rest. Week 4 - This week start getting your legs used to running on road surfaces. Do the shorter sessions, at least, partly on the footpath. Day 1 Walk 3 minutes. Then try to jog for 30 minutes, or walk a bit until you feel like joggin again. The younger or fitter runners should include some undulating terrain in this session, but the average person should keep to level ground if possible. Day 2 Easy day. Walk 3 minutes. Jog 12-15 minutes. Walk 3 minutes. Day 3 Try for 30 minutes again, but keep it to an easy relaxed jog. It's the time on your feet, not the distance covered, that is important. Day 4 Walk 3 minutes. Jog 25 minutes. Walk 10 minutes. Include hilly terrain in this session. Day 5 Rest or swim, or a long walk. Day 6 Those who have progressed steadily could complete a 40 minute jog at an easy pace. If you have found the training more difficult, complete a total of 40 minutes including walking. Day 7 Walk 5 minutes. Jog 25 minutes. Walk 10 minutes. Week 5 - If the weather is very hot, give your legs a thorough hose down with cold water after running. This can relieve sore muscles and can lessen inflammation if there has been a strain. Do about half your training on the road and half on the grass. Day 1 Jog steadily for 30 minutes. Fitter or younger runners try 40 minutes. Day 2 Easy day. Walk a little, then jog easily for 20 minutes. However, include some hill terrain, keep the stride very short and economical while running up the hills. Day 3 Try for 35 minutes. Fitter runners do 40-45 minutes. Keep the pace down and remember the all important relaxation. Walk for 2-3 minutes afterwards to ease the legs. Day 4 40 minutes jogging. Run less if necessary. Day 5 Rest or swim. Day 6 Try for 45 minutes today. Some grass and some road terrain if possible. Better runners should attempt to jog for 55-60 minutes. Day 7 If you're sore or tired after your long run yesterday, either take a rest or do a brief (10 minutes) jog on the grass. Otherwise jog quietly for 30 minutes. Week 6 - Last week. Give it all. Day 1 35-45 minutes of easy paced jogging, depending on how you are feeling. Run the last minute or two a little faster if you feel like it. Day 2 Younger and fitter runners, 30 minutes. Average runners 25-35 minutes. Day 3 Complete rest or swim. Day 4 Younger and fitter runners, jog easily for 20 minutes. Then run 10 minutes slightly faster. Finish with 5 minutes light jogging. Average runners, 35 minutes light jogging. Day 5 Complete rest Day 6 Race day! Have fun and enjoy your run.
This training programme is a rescource produce by Sport New Zealand. You can find out more about Sport New Zealand at www.sparc.org.nz |
