From Your Desk to 5k in 12 Weeks
Developed by legendary Irish Athlete Catherina McKiernan
Weeks 1 – 6
The first 6 weeks will start off with walking which will incorporate just a few jogging sections, to get your body up and moving – quickly and easily helping you build a good base level of fitness!
|Day 1||Day 2||Day 3||Day 4||Running Description|
|Weeks 1 + 2||Walk 10 mins Run 5 minsWalk 5 mins||Walk 8 minsRun 7 minsWalk 5 mins||Walk 8 minsRun 7 minsWalk 5 mins||Rest Day||Intervals of 30 secs run, 30 secs recover|
|Week 3||Walk 5 minsRun 10 minsWalk 5 mins||Walk 5 minsRun 12 minsWalk 5 mins||Walk 5 minsRun10 minsWalk 5 mins||Walk 5 minsRun 14 minsWalk 5 mins||Intervals of 60 secs run, 60 secs recover.|
|Week 4||Walk 5 minsRun 10 minsWalk 5 mins||Walk 5 minsRun 12 minsWalk 5 mins||Walk 5 minsRun 14 minsWalk 5 mins||Walk 5 minsRun 14 minsWalk 5 mins||Intervals of 2 mins run, 60 secs recover.|
|Week 5||Walk 5 minsRun 12 minsWalk 5 mins||Walk 5 minsRun14 minsWalk 5 mins||Walk 5 minsRun14 minsWalk 5 mins||Walk 5 minsRun 16 minsWalk 5 mins||Intervals of 4 mins run, 60 secs recover.|
|Week 6||Walk 5 minsRun 12 minsWalk 5 mins||Walk 5 minsRun 12 minsWalk 5 mins||Walk 5 minsRun 12 minsWalk 5 mins||Walk 5 minsRun 18 minsWalk 5 mins||Intervals of 6 mins run, 90 secs recover.|
Weeks 7 – 12
Weeks 7 – 12 will continue to build on what you have accomplished so far, but just extending your jogging sections to progress into more continuous running. It may seem impossible at the start, but you will be really amazed to see how quickly your fitness improves! By week 12 you will be ready for your first 5K race! And what better way to celebrate all your hard work alongside your friends and colleagues in this fantastic event!
|Weeks 7 + 8||Walk 5 minsRun 15 minsWalk 5 mins||Slow jog 5 minsRun 15 minsWalk 5 mins||Walk 5 minsRun15 minsWalk 5 mins||Walk 5 minsRun 20 minsWalk 5 mins||Continuous run with 60 sec recoveries as needed|
|Week 9||Walk 5 minsRun 15 minsWalk 5 mins||Slow jog 5 minsRun 15 minsWalk 5 mins||Slow jog 5 minsRun 20 minsWalk 5 mins||Walk 5 minsRun 25 mins||Continuous run with 30 sec recoveries if needed|
|Weeks 10 + 11||Slow jog 5 minsRun 20 minsWalk 5 mins||Slow jog 5 minsRun 25 minsWalk 5 mins||Slow jog 5 minsRun 20 minsWalk 5 mins||Run 35 mins||Continuous run with 20 sec recoveries if needed|
|Week 12||Walk 5 minsRunning 15 minsWalk 5 mins||Walk 5 minsEasy jog 15 minsWalk 5 mins||Walk 5 minsEasy jog 15 minsWalk 5 mins||5k RACE!|
Pace yourself! So many people disregard running on a first attempt simply because they start off too fast and feel exhausted after just a few steps! To work out your pace, start walking at a brisk pace and then, keeping the same pace, simply lift your feet more into a jog. Once you have jogged at walking pace several times you will be able to slowly speed it up to work out a more comfortable pace Don’t be shy – give it a try! Many people think they will never want or be able to run, either through not feeling up to it fitness wise, feeling that they will not enjoy it or that they are feeling self-conscious. These feelings are completely normal – but with the combination of this plan and the great event itself, this is the time to get together with fellow colleagues and give it a try together! Support each other and achieve something wonderful, you might even find you like it My running is so slow I may as well be walking! Running is a fantastic way to get fit and burn extra calories – but it is such a personal path of growth and development. Don’t compare yourself to others – only to yourself! Each time you run you’ll find you have stopped less or done the same route a minute quicker – all of these are what measure your improvement to keep going!
Check out Catherina’s website for more great hints and tips on getting the best out of your training.