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Training & advice

Eight week schedule to get round 5k

This schedule is aimed at the beginner who has been running for a little while and now wants to experience a fun run or race over 5km. The best way to build up to this is to run with a group where there is a qualified leader to advise and other runners to help get you out of the door. (It is always easier to get out for a run when you have arranged to meet other people!) To find a group near to you get in touch with jogscotland or Run England

However, if it isn't possible to join a running group the training schedule below will slowly build your endurance so that you can get around a 5km run. Before you start you need to get along to your GP for a health check and to ask if you are okay to go into the programme which has you running 5 days per week. Once you are on the programme you must listen to your body and have another check up if anything is hurting or if you feel unwell. Having said that, it would be quite unusual not to feel at least some aching in the muscles at the start of the programme but you need to know whether this is temporary, tired muscles or the start of an injury. You should do supplementary work to keep yourself injury free. This includes stretching, massage and strengthening exercises. Look for tips on the runrobustly section of runbritain. You should also endeavour to do much of your training off road - on grass, gravel or dirt as these surfaces are far more forgiving than tarmac and so you will have less shock going through your joints. It would be worth investing in a pair of trail shoes for these runs as they will give you the grip and protection you need for uneven ground.

by Jackie Newton, UKA Level 3 endurance coach.

Week one

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

10 mins jog

10 mins jog

REST

10 mins jog

10 mins jog

REST

15 mins jog

Week 2

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

10 mins jog

10 mins jog

REST

15 mins jog

10 mins jog

REST

20 mins jog

Week 3

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

15 mins jog

10 mins jog

REST

20 mins jog

15 mins jog

 REST

25 mins jog

Week 4

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

20 mins jog

10 mins jog

20 mins jog

10 mins jog

20 mins jog

REST

30 mins jog

Week 5

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

20 mins jog

15 mins jog

30 mins jog

 20 mins jog

30 mins jog

REST

35 mins jog

Week 6

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

30 mins jog

 25 mins jog

REST

 15 mins jog

30 mins jog

REST

30 mins jog

Week 7

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

30 mins jog

20 mins jog

REST

30 mins jog

25 mins jog

REST

45 mins jog

Week 8

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

30 mins jog

15 mins jog

REST

25 mins jog

10 mins jog

REST

RACE DAY

 


While runbritain takes every care to help readers with training, diet and injuries, neither they, nor their contributors, can accept responsiblity for illness or injury caused as a result of advice given.