5k training plan

You can start this 6 week newbies 5k training plan and get fit with the help of Jim Davis, former Olympic Coach and trainer.

Download the 5k training plan here

Pre-training plan tips:

  • Get a Medical Check-up before you start, to ensure you are in a healthy state particularly if you have had medical problems in the past.
  • Invest in the right pair of running shoes and get advice from a reputable retailer.
  • Also buy a proper pair of running socks (not general sports socks).

Training plan tips:

  • Designate specific days to run and allow a rest between sessions to ensure full recovery, which is an important part of the training process.
  • Set a particular time to run on your training days as this will ensure a structure to your day and allow time to run. All the runs are time based as this allows you to run further as the weeks pass and your fitness improves.
  • On the week prior to the event, training should be reduced to ensure that you reach the start line physically and mentally fresh to perform.

Remember training is the journey, Racing is the Destination.

All runs should be at an easy pace. Hasten slowly it’s the start of a great  journey.

This weekly training plan will bring you right up to the starting line of the Calcutta Run, fit and ready to run to your potential on the day.

Week 1: 

Day 1:  Run 2 Minutes, Walk 2 Minutes x 6 times

Day 2:  Run 2 Minutes, Walk 2 Minutes x 6 times

Day 3:  Run 2 Minutes, Walk 2 Minutes x 8 times

Day 4:  Optional 30 minutes’ walk

Week 2:

Day 1:  Run 3 Minutes, Walk 2 Minutes x 6 times

Day 2:  Run 4 Minutes, Walk 2 Minutes x 5 times

Day 3:  Run 5 Minutes, Walk 2 Minutes x 4 times

Day 4:  Optional 40 minutes’ walk

Week 3:

Day 1:  Run 6 Minutes, Walk 2 Minutes x 4 times

Day 2:  Run 7 Minutes, Walk 2 Minutes x 3 times

Day 3:  Run 8 Minutes, Walk 2 Minutes x 3 times

Day 4:  Optional 50 minutes’ walk

Week 4:

Day 1:  Run 8 Minutes, Walk 2 Minutes x 3 times

Day 2:  Run 10 Minutes, Walk 2 Minutes x 3 times

Day 3:  Run 12 Minutes, Walk 90 Seconds x 3 times

Day 4:  Optional 60 minutes’ walk

Week 5:

Day 1:  Run 12 Minutes, Walk 90 Seconds x 3 times

Day 2:  Run 15 Minutes, Walk 90 Seconds x 2 times

Day 3:  Run 20 Minutes, Walk 3 Minutes and Run 10 Minutes

Day 4:  Optional minutes’ walk

Week 6:

Day 1:  Run 20 Minutes

Day 2:  Run 15 Minutes

Day 3:  OUR TARGET CALCUTTA 5K RUN

Organised Group Running sessions based on the above schedule will be part of Bar Fliers Running Group which meet every Saturday morning in the Phoenix  Park.

Contact: Jeanne Mc Donagh – 087 246 9855 or Leonie McCauley – 086 332 3775