Run plans 0-5k
Week one: 5 mins brisk walk to warm up. 2 mins stretching. 1 min run followed by 1.5 mins walk Repeat x8. Walk 3 mins to cool down. 3 x stretches, holding for 20 seconds each. Repeat 2 times in week, plus club run.
Week two:
5 mins brisk walk to warm up. 2 mins stretching 1.5 mins run followed by 1 min walk. Repeat 9 times. 3 mins walk to cool down. 3 x stretches, holding for 20 seconds each. Repeat 2 times in week, plus run club.
Week three:
5 mins brisk walk to warm up. 2.5 mins run followed by 1 min walk. Repeat 3 times. Run for three minutes (feel free to high five random strangers to replicate tonights Indian Files!). Walk for 1 min 2.5 mins walk followed by 1 min walk. Repeat 3 times.Walk 4-5 mins to cool down. Repeat 2 times in week, plus run club.
Week four:
Club Run Weds.
Runs 2 & 3 - 5 mins brisk walk to warm up. 2 mins stretching. 2.5 mins run, 30 secs walk - repeat x9. 5 mins brisk walk to cool down. Stretch to fully cool down using stretches from run club night.
Week Five:
Club Run Weds
Runs 2 & 3: 5 mins brisk walk to warm up. 2 mins stretching. 3 mins run, 30 secs walk - repeat 7 times. 5 mins brisk walk to cool down. Stretch to fully cool down using stretches from run club night.
Week six:
Club run Weds
Run 2: 5 mins brisk walk to warm up. Dynamic Stretches. Run for 25 mins - run as long as you can without stopping, walk as often as you need to recover, try to keep walk breaks to 30 sec max. 5 mins walk to cool down. Stretch.
Run 3: 5 mins walk to warm up. Dynamic stretches. 3 mins run, 30 secs walk for 2.5 miles. 5 mins walk to cool down. Stretch.
Week seven:
Club run Weds
Run 2: 5 mins brisk walk to warm up. Dynamic Stretches. Run for 25 mins - run as long as you can without stopping, walk as often as you need to recover, try to keep walk breaks to 30 sec max. 5 mins walk to cool down. Stretch.
Run 3: 5 mins brisk walk to warm up. Dynamic stretches. Run for 25 mins - run for as long as you can without stopping, try to walk less than less than week. 5 mins walk to cool down, Stretch.
Week eight:
Club run Weds
Run 2: 5 mins brisk walk to warm up. Dynamic stretches.Run for 20 mins with no stopping. 5 mins walk to cool down. Stretch.
Run 3: 5 mins brisk walk to warm up. Dynamic stretches.Run for 30 mins, stop as few times as possible. 5 mins walk to cool down. Stretch.
Week nine:
Club run Weds.
Run 2: 5 mins brisk walk to warm up. Dynamic stretches. Run for 5 mins, walk for 1 min, for total 35 mins. 5 mins walk to cool down. Stretch.
Run 3: 5 mins brisk walk to warm up. Dynamic stretches. Run 5k, at your pace, with as few stops as possible. 5 mins walk to cool down. Stretch.