Training for a 5K run? London personal trainers outline a training plan

Training for a 5K run? London personal trainers outline a training plan

Posted in exercise

 

Have you always wanted to train for a running event in London, but didn’t think you had it in you? Here is the chance to change and to become a fan of running. It doesn’t have to be difficult; you just have to do the training! London personal trainers offer a five-week plan to train for a 5K run for the novice or the inconsistent runner. If you feel that you need to adjust the plan, then either reduce or increase the 'time' or 'frequency' as necessary for you. The goal is to complete 5K by walking, jogging or running the distance. Simply set your target and get jogging!

(Note: Before every workout, spend 10-15 minutes to warm up. At the end of every workout, spend 10-15 minutes to cool down and stretch).

Week one

Monday: REST

Tuesday: Interval light jog (2 mins), walk (2 mins) for 10 minutes total

Wednesday: Interval light jog (2 mins), walk (2 mins) for 15 minutes total.

Thursday: REST

Friday: REST

Saturday: REST OR Interval jog (4 mins), walk (2 mins), for 15 minutes total.

Sunday: Interval jog (4 mins), walk (2 mins), for 20 minutes total.

Week two

Monday: REST

Tuesday: Continuous light jog for 5-10 mins then fast walk to get to 30 minutes in total.

Wednesday: REST

Thursday: Continuous light jog for 10-12 mins then fast walk to get to 30 minutes in total.

Friday: REST

Saturday: REST OR Interval jog (3 mins), walk (2 mins) for 20-25 minutes total.

Sunday: Interval jog (3 mins), walk (2 mins) for 20-25 minutes total.

Week three

Monday: REST

Tuesday: Interval run (2 mins), walk (2 mins) for 25 minutes total.

Wednesday: REST

Thursday: Interval run (2 mins), walk (2 mins) for 30 minutes total.

Friday: REST

Saturday: Continuous light jog for 20 minutes in total.

Sunday: Continuous light jog for 20-25 minutes in total.

Week four

Monday: REST

Tuesday: Interval fast run (2 mins), walk/light jog (2 mins) for 15-20 minutes in total.

Wednesday: Continuous light run for 10-15 minutes.

Thursday: Interval fast run (2 mins), walk/ight jog (2 mins) for 20-25 minutes in total.

Friday: REST

Saturday: Interval fast run (2 mins), walk/light jog (2 mins) for 25 minutes in total.

Sunday: Continuous light run for 20-25 minutes.

Week five

Monday: REST

Tuesday: Fast run (2 mins), walk (2 min) for 30 minutes in total.

Wednesday: Continuous run/light run for 20 minutes.  

Thursday: REST

Friday: REST

Saturday: REST

Sunday: RACE DAY – Enjoy!

Find out more about how personal training can help you to achieve your running fitness goals.

Keep an eye out for the Chelsea Run & Ram 5K fun run in January 2015!

Enjoy your running journey and good luck!