Copyright 2017 - Dundee Roadrunners

Getting Started- 5K Run

Many charity events and fun runs are 5 kilometres long (or 3.1 miles) and of course there is the weekly Camperdown parkrun 5k every Saturday. So, no excuse to delay. Good luck with the train

 

Week

 Mon

 Tue

Wed

Thurs

Fri

 Sat

Sun

 
1
 

 Rest

1 mile walk/jog

 Rest

1 mile walk/jog

 Rest

 30 min walk

1 mile walk/jog


2
 

 Rest

 1 mile walk/jog

 Rest

 1 mile walk/jog

 Rest

 30 min walk

 1 mile walk/jog


3

 Rest

 1 mile walk/jog

 Rest

 1 mile jog/run

 Rest

 40 min walk

 1 mile jog/run


4

 Rest

 1.5 mile walk/jog

 Rest

 1 mile jog/run

 Rest

 40 min walk

 1.5 mile jog/run


5

 Rest

 1.5 mile walk/jog

 Rest

 1.5 mile jog/run

 Rest

 50 min walk

 2 mile jog/run


6

 Rest

 1.5 mile walk/jog

 Rest

 1.5 mile jog/run

 Rest

 50 min walk

 2 mile run


7

 Rest

 2 mile walk/jog

 Rest

 2 mile jog/run

 Rest

 60 min walk

 2.5 mile run


8

 Rest

2  mile walk/jog

 Rest

 1.5 mile walk/jog

 Rest

 Rest

 5k RUN

Key
Walk:
Brisk walking pace (faster than to the newsagents!) sufficient to slighty but definitely increase your breathing effort.
Jog: Gentle running pace, able to chat easily throughout.
Walk/Jog: Alternating periods of walking and jogging, the duration of each adjusted to fit the distance and available time.
Run: Faster than jogging pace, still able to chat but not constantly. NOT to a state of collapse!
Rest: Either a day off completely, or a day of another activity eg swimming or cycling.

Follow us on Social Media

FacebookTwitter