Training program created by Scott Westcott to give you some tips to complete the 5k at the 2016 Northparkes Rotary Fun Run.
General Training Tips
- ALWAYS stretch after a session and recover properly eat some food including protein within 15 minutes after your
- LISTEN to your body. If you are sore or tired, modify the workout or have a rest
- ALTER the training days to suit your week swap the days in the program around but keep to the principle of ’hard/easy’ – do not do 2 hard days in a row!
- MIX up the terrain you run on; use grass, gravel roads, bush trails and bitumen. Try and avoid concrete.
| Week 1 |
| Day |
Session |
Notes |
| Monday |
Walk/jog |
20 minutes of walking with several 30 second jogs throughout |
| Tuesday |
Rest day |
Stretch you major running muscles (hips, thighs, calves, back and feet) |
| Wednesday |
Walk jog |
20 minutes of walking with 5 x 1minute jogs throughout |
| Thursday |
Rest day |
|
| Friday |
Jog |
Run continuous for 3 minutes, walk for 5 minutes. Complete THREE times |
| Saturday |
Walk/jog |
Walk/jog for 40min. Try and maintain good pace. Include hilly terrain. Run at a comfortable pace for at least 1min in every 5minutes. |
| Sunday |
Rest day |
|
| Week 2 |
| Day |
Session |
Notes |
| Monday |
Walk/jog |
25 minutes of 3 minutes walking / 2 minutes jogging |
| Tuesday |
Cross train |
10min of stretching major running muscles + a few gentle step ups |
| Wednesday |
Light jog |
Walk for 10 minutes to warm up. Run for 7min continuously. 5min walk. |
| Thursday |
Rest day |
|
| Friday |
Intervals |
Run continuous for 3 minutes, have 3 minutes rest. Complete 4 times. |
| Saturday |
Walk/jog |
Walk for 45min including a 2min jog every 5 minutes. |
| Sunday |
Rest day |
|
| Week 3 |
| Day |
Session |
Notes |
| Monday |
Walk/jog |
24 minutes of 2 minutes walking / 4 minutes jogging |
| Tuesday |
Cross train |
10min of stretching + a few gentle step ups + few push ups |
| Wednesday |
Light jog |
Walk for 5 minutes to warm up. 10 minute run. 5min walk. |
| Thursday |
Rest day |
|
| Friday |
Intervals |
10 min walk to warm up. Complete THREE sets of; 2 minute ’moderate’ run, 2 minute rest, 3 minute ’moderate’ run, 2 minute rest. |
| Saturday |
Walk/jog |
Walk/jog for 50min including a 3min jog every 5 minutes. Include hilly terrain |
| Sunday |
Rest day |
|
| Week 4 (RACE WEEK!) |
| Day |
Session |
Notes |
| Monday |
Walk/jog |
25 minutes of 2 minutes walking / 1 minute jogging |
| Tuesday |
Cross train |
10 min of stretching only |
| Wednesday |
Light jog |
5 minute warm up walk. 12 minute run rolling along at race intensity for the last 6 minutes. 5 min walk cool down. |
| Thursday |
Rest day |
|
| Friday |
Intervals |
8 min VERY slow jog. 5 x relaxed 100m strides at ’moderate’ pace only. Walk back to the start. 5 min walk cool down. Stretch. |
| Saturday |
Rest day |
|
| Sunday |
Race day |
Arrive at least 30 minutes before the start. Allow for a gentle 5 minute jog to warm up along with some gentle stretches. Control your pace for the first half of the run. Keep your breathing in check as going out too hard is a common mistake. Enjoy yourself and remember to smile when you cross the finish line! |
