Get the most out of your run on May 22!

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

  1. ALWAYS stretch after a session and recover properly eat some food including protein within 15 minutes after your
  2. LISTEN to your body. If you are sore or tired, modify the workout or have a rest
  3. 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!
  4. MIX up the terrain you run on; use grass, gravel roads, bush trails and bitumen. Try and avoid concrete.
Week 1  25 April 1 May
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: 2 8 May
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 4: 9 16 May
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 5: 16 22 May  (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!