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!