Getting Ready For A 5km Run

This year Fit n’ Chips will submit its first team into the Colour Me Rad 5k on May 30th, and I am sure some people may be wondering how to prepare to run what is possibly their first 5k event.

This is a basic 6 week learn to run 5K schedule that assumes you don’t run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks (remember we will be stopping 8 times to get covered in beautiful colours!). This program is based on you running 3 days per week and should prepare you to complete a 5k in 30 – 40 mins.

Remember this is only a guide, do your best and don’t place too much pressure on yourself.  There are many people walking this event and some people running for a fast time – regardless of your ability and limitations, the purpose of this event is to have fun and get colourful!

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     5K Race!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.