Woodlands Fitness Centre

5K schedule

Tuesday 24th March 2020

Under new guidelines. people will be allowed out to exercise once a day, either alone or with someone from your household.

Don't meet up with friends.

Don't form running clubs.

This 5K schedule that assumes you're new to running and is designed to get you round comfortably, perhaps with a few short walk breaks.

WEEK ONE

Mon: Rest
Tue: Run 1 min, walk 1 min. Do 10 times
Wed: Rest
Thu: Run 2 mins, walk 4 mins. Do 5 times
Fri: Rest
Sat Rest
Sun: Run 2 mins, walk 4 mins. Do 5 times

WEEK TWO

Mon: Rest
Tue: Run 3 mins, walk 3 mins. Do 4 times
Wed: Rest
Thu: Run 3 mins, walk 3 mins. Do 4 times
Fri: Rest
Sat Rest
Sun: Run 5 mins, walk 3 mins. Do 3 times

WEEK THREE

Mon: Rest
Tue: Run 7 mins, walk 2 mins. Do 3 times
Wed: Rest
Thu: Run 8 mins, walk 2 mins. Do 3 times
Fri: Rest
Sat Rest
Sun: Run 8 mins, walk 2 mins. Do 3 times

WEEK FOUR

Mon: Rest
Tue: Run 8 mins, walk 2 mins. Do 3 times
Wed: Rest
Thu: Run 10 mins, walk 2 mins. Do twice then run for 5 mins
Fri: Rest
Sat Rest
Sun: Run 8 mins, walk 2 mins. Do 3 times

WEEK FIVE

Mon: Rest
Tue: Run 9 mins, walk 1 min. Do 3 times
Wed: Rest
Thu: Run 12 mins, walk 2 mins. Do twice then run for 5 mins
Fri: Rest
Sat Rest
Sun: Run 8 mins, walk 2 mins. Do 3 times

WEEK SIX

Mon: Rest
Tue: Run 15 mins, walk 1 min. Do twice
Wed: Rest
Thu: Run 8 mins, walk 2 mins. Do 3 times
Fri: Rest
Sat Rest
Sun: a 5K run.

On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don't wait until you are exhausted before taking some one-minute walk breaks.

In addition to these runs, you would also benefit from scheduling in some resistance training and HIIT routines.

Resistance training will also make you stronger and this will, in turn, improve your cardio performance.

So if you are a runner, strengthening your legs by doing squats and lunges in the gym will help you run faster - and therefore burn more calories.