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5k training

5k-homet

Training for the 5K run/walk/stroll

WEEK 1 (July 15-21)

MON REST
TUES 20 mins steady pace
WED REST
THURS Warm-up then 10-15 minutes alternating 2 minutes quick running, 2 minutes slow running. Cool-down.
FRI REST
SAT REST
SUN 30 mins relaxed pace run

WEEK 2 (July 22 – 28)

MON REST
TUES 20-25 mins easy run
WED Hit the trails or forest for a 30 mins run, alternating fast and slow bursts as you feel
THURS REST
FRI Steady 20-25 mins run
SAT REST
SUN 35-40 mins slow run

WEEK 3 (July 29 – August 4)

MON REST
TUES Relaxed 20 mins run
WED Warm-up then 3 X 5 minutes brisk running, 3 minutes walking. Cool-down.
THURS REST
FRI 25 mins steady paced run
SAT REST
SUN Repeat last Sunday’s longer session, still keeping the pace easy

WEEK 4 (August 5 – 11)

MON REST
TUES Easy 20 mins run
WED REST
THURS 25 mins easy, including 4 to 6 brisker efforts of 60 seconds duration
FRI REST
SAT REST
SUN 25-30 mins steady paced run

WEEK 5 (August 11 – 18)

MON Easy 20 mins run
TUES REST
WED Warm-up and then fast paced 20 minute run and cool-down
THURS 25 mins easy, including 4 to 6 brisker efforts of 60 seconds duration
FRI Steady 25 mins run
SAT REST
SUN 45 mins easy long run

WEEK 6 (August 19 – 25)

MON Easy 20 mins run
TUES REST
WED Warm-up and then fast paced 20 minute run and cool-down
THURS REST
FRI Steady 25 mins run
SAT REST
SUN 45 mins easy long run

WEEK 7 (August 26 – Sep 01)

MON REST
TUES Hill running. Good warm-up then 6 X brisk 2 mins uphill efforts, jogging back down. Cool-down.
WED Easy 20 mins recovery run
THURS REST
FRI Steady 25 mins run
SAT REST
SUN Warm-up, followed by 20 mins fast, long cool-down

WEEK 8 (Sep 02 – 08)

MON Recovery run, 20 mins easy
TUES REST
WED 30 mins run over hilly circuit, with efforts on all the hills
THURS REST
FRI Steady 25 mins run
SAT REST
SUN Long run, 45 mins easy / steady

WEEK 9 (Sep 09 – 15)

MON REST
TUES Warm-up then 4 X 5 mins brisk running, 3 mins jogging / walking. Cool-down.
WED Easy 25 mins run
THURS REST
FRI Brisk 25 minute run and cool-down
SAT REST
SUN Long run, 45 mins steady

WEEK 10 (Sep 16 – 20)

MON REST
TUES 20 mins easy running throughout
WED REST
THURS 25 mins steady, including 5 X 20 seconds brisk running
FRI Very, very easy 10 mins jog
SAT RBC Run for the Kids 5k! Easy warm-up and cool-down

15k training

15k run

Training for the 15k in 17 weeks

WEEK 1

MON OFF
TUES 4km Tempo
WED 3km Tempo
THURS 3km Steady pace
FRI OFF
SAT 3km Steady pace
SUN OFF

WEEK 2

MON OFF
TUES 4km Tempo
WED 3km Tempo
THURS 3km Steady pace
FRI OFF
SAT 3km Steady pace
SUN 5km Long run, slow pace

WEEK 3

MON OFF
TUES 4km Tempo
WED 3km Tempo
THURS 4km Steady pace
FRI OFF
SAT 3km Steady pace
SUN 6km Long run, slow pace

WEEK 4

MON OFF
TUES 4km Tempo
WED 4km Tempo
THURS 3km Steady pace
FRI OFF
SAT 4km Steady pace
SUN 6km Long run, slow pace

WEEK 5

MON OFF
TUES 5km Tempo
WED 4km Tempo
THURS 4km Steady pace
FRI OFF
SAT 4km Steady pace
SUN 7km Long run, slow pace

WEEK 6

MON OFF
TUES 5km Tempo
WED 4km Tempo
THURS 5km Steady pace
FRI OFF
SAT 4km Steady pace
SUN 7km Long run, slow pace

WEEK 7

MON OFF
TUES 5km Tempo
WED 3.5km 3X400m hills
THURS 5km Steady pace
FRI Steady 25 mins run
SAT 4km Steady pace
SUN 8km Long run, slow pace

WEEK 8

MON OFF
TUES 5km Tempo
WED 5km 4X400m hills
THURS 5km Steady pace
FRI OFF
SAT 5km Steady pace
SUN 8km Long run, slow pace

WEEK 9

MON OFF
TUES 5km Tempo
WED 5km 5X400m hills
THURS 6km Steady pace
FRI OFF
SAT 5km Steady pace
SUN 9km Long run, slow pace

WEEK 10

MON OFF
TUES 5km Tempo
WED 5km 6X400m hills
THURS 6km Steady pace
FRI OFF
SAT 5km Steady pace
SUN 9km Long run, slow pace

WEEK 11

MON OFF
TUES 5km Tempo
WED 4.5km 7X400m hills
THURS 6km Steady pace
FRI OFF
SAT 5km Steady pace
SUN 10km Long run, slow pace

WEEK 12

MON OFF
TUES 5km Tempo
WED 6km 8X400m hills
THURS 7km Steady pace
FRI OFF
SAT 6km Steady pace
SUN 11km Long run, slow pace

WEEK 13

MON OFF
TUES 5km Tempo
WED 7km 9X400m hills
THURS 8km Steady pace
FRI OFF
SAT 6km Steady pace
SUN 12km Long run, slow pace

WEEK 14

MON OFF
TUES 6km Tempo
WED 8km 3X1.6km Speed
THURS 8km Steady pace
FRI OFF
SAT 6km Steady pace
SUN 13km Long run, slow pace

WEEK 15

MON OFF
TUES 6km Tempo
WED 8km 5X1.6km Speed
THURS 8km Steady pace
FRI OFF
SAT 6km Steady pace
SUN 13km Long run, slow pace

WEEK 16

MON OFF
TUES 5km Tempo
WED REST
THURS 6km Steady pace
FRI OFF
SAT 6km Steady pace
SUN 15km Long run, slow pace

WEEK 17

MON OFF
TUES 8km Race pace
WED 6km Race pace
THURS Off
FRI OFF
SAT 3km Steady pace
SUN 5km Long run, slow pace

The above schedule is an example of how to train for the 15km race.
You don’t need to follow this exactly but it should be used as a guide.
If you can only run 3 or 4 days a week, keep your long run and the hill/speed work.

Slow pace – You should be able to have a conversation at this pace.
Tempo pace – It should be difficult for you to have a conversation.
Steady pace – A pace in between tempo and slow.
Race pace – The pace you want to run your upcoming race.

25k training

25k run

Training for the 25k in 17 weeks

WEEK 1

MON OFF
TUES 4km Tempo
WED 3km Tempo
THURS 3km Steady pace
FRI OFF
SAT 3km Steady pace
SUN 7km Long run, slow pace

WEEK 2

MON OFF
TUES 4km Tempo
WED 3km Tempo
THURS 3km Steady pace
FRI OFF
SAT 3km Steady pace
SUN 7km Long run, slow pace

WEEK 3

MON OFF
TUES 4km Tempo
WED 3km Tempo
THURS 4km Steady pace
FRI OFF
SAT 3km Steady pace
SUN 8km Long run, slow pace

WEEK 4

MON OFF
TUES 4km Tempo
WED 4km Tempo
THURS 3km Steady pace
FRI OFF
SAT 4km Steady pace
SUN 9km Long run, slow pace

WEEK 5

MON OFF
TUES 5km Tempo
WED 4km Tempo
THURS 4km Steady pace
FRI OFF
SAT 4km Steady pace
SUN 10km Long run, slow pace

WEEK 6

MON OFF
TUES 6km Tempo
WED 4km Tempo
THURS 5km Steady pace
FRI OFF
SAT 4km Steady pace
SUN 10km Long run, slow pace

WEEK 7

MON OFF
TUES 5km Tempo
WED 5km 3X400m hills
THURS 6km Steady pace
FRI Steady 25 mins run
SAT 4km Steady pace
SUN 12km Long run, slow pace

WEEK 8

MON OFF
TUES 5km Tempo
WED 5km 4X400m hills
THURS 6km Steady pace
FRI OFF
SAT 5km Steady pace
SUN 14km Long run, slow pace

WEEK 9

MON OFF
TUES 5km Tempo
WED 5km 5X400m hills
THURS 8km Steady pace
FRI OFF
SAT 5km Steady pace
SUN 14km Long run, slow pace

WEEK 10

MON OFF
TUES 5km Tempo
WED 6km 6X400m hills
THURS 8km Steady pace
FRI OFF
SAT 5km Steady pace
SUN 16km Long run, slow pace

WEEK 11

MON OFF
TUES 6km Tempo
WED 6.5km 7X400m hills
THURS 8km Steady pace
FRI OFF
SAT 6km Steady pace
SUN 18km Long run, slow pace

WEEK 12

MON OFF
TUES 6km Tempo
WED 8km 8X400m hills
THURS 9km Steady pace
FRI OFF
SAT 8km Steady pace
SUN 18km Long run, slow pace

WEEK 13

MON OFF
TUES 7km Tempo
WED 9km 9X400m hills
THURS 10km Steady pace
FRI OFF
SAT 8km Steady pace
SUN 20km Long run, slow pace

WEEK 14

MON OFF
TUES 8km Tempo
WED 10km 3X1.6km Speed
THURS 10km Steady pace
FRI OFF
SAT 8km Steady pace
SUN 22km Long run, slow pace

WEEK 15

MON OFF
TUES 8km Tempo
WED 12km 5X1.6km Speed
THURS 10km Steady pace
FRI OFF
SAT 8km Steady pace
SUN 22km Long run, slow pace

WEEK 16

MON OFF
TUES 8km Tempo
WED REST
THURS 16km 6X1.6km Speed
FRI OFF
SAT 8km Steady pace
SUN 24km Long run, slow pace

WEEK 17

MON OFF
TUES 12km Race pace
WED 8km Race pace
THURS Off
FRI OFF
SAT 3km Steady pace
SUN 8km Long run, slow pace

The above schedule is an example of how to train for the 25km race.
You don’t need to follow this exactly but it should be used as a guide.
If you can only run 3 or 4 days a week, keep your long run and the hill/speed work.

Slow pace – You should be able to have a conversation at this pace.
Tempo pace – It should be difficult for you to have a conversation.
Steady pace – A pace in between tempo and slow.
Race pace – The pace you want to run your upcoming race.

5k family training

Family training for the 5k in 8 weeks

Participaction

Week 1: GO!

Aim for 3-4 runs this week, each totaling 30 minutes.

Warm up Warm up for a few minutes by hula hooping, jumping rope or tossing a ball back and forth with the kids.
Run Throughout your workouts this week, walk for 90 secs and then skip, jog or run for 60 secs. Repeat this pattern until you’ve reach 30 minutes.
Cool down Walk for a few minutes and follow with some gentle stretches. Let the kids lead!
Bring back play Warm day or evening? Cool off with a post-run chase through the sprinkler!

Week 2: Focus on FUN!

Aim for 3-4 runs this week, each totaling 30 minutes.

Warm up Warm up for a few minutes by hula hooping, shooting some hoops, playing with an inflatable beach ball, or jumping rope.
Run Increase your running time to two minutes followed by 1 minute of walking. Repeat this pattern until you’ve reached 30 minutes.
Cool down Walk for a few minutes and follow with some gentle stretches. Ask the kids to teach you some of the stretches they know.
Bring back play Have the kids time your intervals or try bouncing a tennis ball back and forth as you run your two-minute intervals.

Week 3: You can do it!

Aim for 3-4 runs this week, each totaling 32 minutes.

Warm up Warm up for a few minutes by hula hooping, playing Frisbee, or jumping rope.
Run Increase your running time to 3 minutes followed by 1 minute of walking. Repeat this pattern until you’ve reach 32 minutes.
Cool down Walk for a few minutes and follow with some gentle stretches. Teach the kids a few stretches you enjoy.
Bring back play Encourage kids to listen to a favorite playlist, play red light/green light while you run, try skipping instead of running.

Week 4: Add play!

Aim for 3-4 runs this week, each totaling 33-34 minutes.

Warm up Warm up for a few minutes by kicking a soccer ball, jumping rope, throwing a ball back and forth or juggling tennis balls.
Run This week your goal is to run for 4 minutes following each running interval with a 1 minute walking recovery for a total of 33-34 minutes.
Cool down Walk for a few minutes and follow with some gentle stretches.
Bring back play Try bouncing a basketball as you run, enjoy some new terrain (like a wooded trail), or play kick the can while running!

Week 5: Let the kids coach!

Aim for 3-4 runs this week, each 33-35 minutes.

Warm up Warm up for a few minutes by dribbling a basketball, blowing bubbles and chasing them with the kids, walking the dog, or jumping rope.
Run This week your goal is to run for 5 minutes following each running interval with a one-minute walking recovery for a total of 33-35 minutes.
Cool down Walk for a few minutes and follow with some gentle stretches. How about some outdoor yoga?
Bring back play Bring Back Play by letting the kids snap some photos or having them lead a game of red light/green light on your run.

Week 6: Go team!

Aim for 3-4 runs this week, each totaling 34-35 minutes.

Warm up Warm up for a few minutes by playing hopscotch, hula hooping, playing in the park/playground, or jumping rope.
Run This week you’ll aim to run for 7 minutes following each running interval with a one minute walk and repeating for 34-35 minutes.
Cool down Walk for a few minutes and follow with some gentle stretches.
Bring back play How about capping off your run with a water balloon fight with the kids?

Week 7: Well done!

Aim for 3-4 runs this week, each totaling 34-35 minutes.

Warm up Warm up for a few minutes by playing kick the can, road hockey, hide & seek, or hopscotch.
Run This week your goal is to run for 9 minutes following each running interval with a 1 minute walking recovery. Your total running time is around 27 minutes.
Cool down Walk for a few minutes and follow with some gentle stretches.
Bring back play Cool down after your run by watering the garden or having the kids wash their bikes!

Week 8: Ready for more!

Aim for 3-4 runs, each totaling 34-35 minutes.

Warm up Warm up for a few minutes – do it your way and have fun!
Run For your first 2 runs, run for 10 mins following each interval with a 1 min walking recovery. For your 3rd run or your actual event, focus on fun, celebrate your progress and commitment, and enjoy being together!
Cool down Walk for a few minutes and follow with some gentle stretches.
Bring back play Celebrate your family’s commitment to health and active fun and share your stories and photos with us.

This program takes our Active Living Ambassador’s 5 km Running Program and adds a playful twist for families with children ages 9-16. Check with a qualified health professional before starting this program and ensure each participating family member has appropriate footwear. For kids who don’t enjoy running, encourage walking, cycling, rollerblading or skateboarding!

For more tips and tools visit www.participACTION.com