5k Beginners Training Plan
Train for a 5k in 6 weeks

Training for your first 5k is a great way to introduce yourself into running and kick start your fitness. But it can be hard to find the motivation and determination to complete a training programme on your own.That’s where the Coffee Run 5k training programme can help!

Having the structured timetable of group sessions means your less likely to put the training off, on your own its easy to fool yourself into believing you can do it later or even put it off till tomorrow. If you know your meeting friends at 9.15am to go for a run your more likely to do it!

The company of the group also helps encourage and motivate you, the time goes by quicker if your chatting to your running mate, trying to keep up with someone else when your competitive streak kicks in or when your thinking about encouraging someone else to continue rather then thinking about  yourself.

Lucy at 5k parkrun hackney marshesI’ve really enjoyed the course, I felt I improved a lot, great sense of achievement and lovely encouraging atmosphere. Lucy 32

 

Another advantage of taking part in the Coffee Run 5k training programme is that you will have the supervision of Local Hackney Personal Trainer Carole O’Leary, so you are less likely yo suffer injury and will be encouraged to push your self a little harder then if you try by yourself. Carole will also guide you through some runner specific strength exercises and stretches giving you flexibility and tone definition.

The group is open to all ages, the last group ranged from 32-64 years old!

Beginners running group HackneyI thought I might be too old to start running but being part of the group made all the difference & I’ve just run my first 5km in 32.04 minutes without stopping!! Imogen 48

Example of a Coffee Run 6 week 5k training plan

WEEK ONE - 
Tues Run 1 min, walk 1 min. Do 10 times
Thurs Run 2 mins, walk 4 mins. Do 5 times
Homework Run 2 mins, walk 4 mins. Do 5 times

WEEK TWO -
Tues Run 3 mins, walk 3 mins. Do 4 times
Thurs Run 3 mins, walk 3 mins. Do 4 times
Homework Run 5 mins, walk 3 mins. Do 3 times

WEEK THREE -
Tues Run 7 mins, walk 2 mins. Do 3 times
Thurs Run 8 mins, walk 2 mins. Do 3 times
Homework Run 8 mins, walk 2 mins. Do 3 times

WEEK FOUR-
Tues Run 8 mins, walk 2 mins. Do 3 times
Thurs Run 10 mins, walk 2 mins. Do twice then run for 5 mins
Homework Run 8 mins, walk 2 mins. Do 3 times

WEEK FIVE- 
Tues Run 9 mins, walk 1 min. Do 3 times
Thurs Run 12 mins, walk 2 mins. Do twice then run for 5 mins
Homework Run 8 mins, walk 2 mins. Do 3 times

WEEK SIX -
Tues Run 15 mins, walk 1 min. Do twice
Thurs Run 8 mins, walk 2 mins. Do 3 times
Saturday 26th 5K Parkrun Race!

Reverse your place now- contact Carole on 07595 733150 or email hackneytraine@gmail.com




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