5K JOGGING/ RUNNING PLAN

We recommend that your training sessions are spread out through each week, e.g. Monday, Wednesday and Friday. If you have any doubts about your basic fi tness level, it is essential that you consult a medical professional before beginning this plan.

Whether your goal is to walk, run or jog the 5K, Karl Henry has developed training plans to help you prepare for this big challenge. If you have already started the plan, here’s an outline of what remains to be done. The plan takes you from couch to fi nish line on February 23.

WEEK 1

Session 1: Walk for 4 minutes, jog for 1 minute. Repeat 6 times. Session 2: Walk for 4 minutes, jog for 1 minute. Repeat 6 times. Session 3: Walk for 3 minutes, jog for 1 minute. Repeat 7 times.

WEEK 2

Session 1: Walk for 3 minutes, jog for 1 minute. Repeat 7 times. Session 2: Walk for 3 minutes, jog for 90 seconds. Repeat 6 times. Session 3: Walk for 2 minutes, jog for 90 seconds. Repeat 8 times.

WEEK 3

Session 1: Walk 2 minutes, jog for 90 seconds. Repeat 8 times.

Session 2: Walk 2 minutes, jog for 2 minutes. Repeat 7 times.

Session 3: Walk for 2 minutes, jog for 2 minutes 30 seconds. Repeat 7 times.

WEEK 4

Session 1: Walk for 2 minutes, jog for 2 minutes 30 seconds. Repeat 7 times. Session 2: Walk for 2 minutes, jog for minutes. Repeat 6 times.

Session 3: Walk for 2 minutes, jog for 3 minutes. Repeat 6 times.

WEEK 5

Session 1: Walk for 90 seconds, jog for 4 minutes. Repeat 5 times. Session 2: Walk for 90 seconds, jog for 4 minutes. Repeat 5 times. Session 3: Walk for 90 seconds, jog for 4 minutes. Repeat 6 times.

WEEK 6

Session 1: Walk for 90 seconds, jog for 4 minutes. Repeat 6 times. Session 2: Walk for 1 minute, jog for 5 minutes. Repeat 5 times. Session 3: Walk for 1 minute, jog for 5 minutes. Repeat 6 times.

WEEK 7 (Race Week)

Session 1: Walk for 1 minute, jog for 3 minutes. Repeat 7 times. Session 2: 30 minute easy walk.

Session 3: 5K RACE DAY. Good luck!