5K Plan

Posted: January 9, 2013

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Karl Henry’s 5K training plan

Karl’s Jogging / Running Training plan: This plan consists of walking, jogging and running intervals done in sets.  You will train three days a week for the next few weeks so that you’ll have the fitness you need to complete the run. Trust the plan. We know you can do it.

Karl’s Walking 5K Plan: If you feel you’re not ready for to take on running or jogging a 5K, Karl has put together a walking plan so you’ll reap the same fitness and health benefits as running or jogging while getting you fit enough to walk 5K non stop.


Before you start either training plan keep these few pointers in mind:
·  If in doubt about your fitness level consult your doctor before starting any training programme.
·  Get yourself some decent running shoes. They will make a huge difference to your training!
·  Make sure to stretch those legs after every session with a  warm up and cool down.
·  Use a stopwatch or the timer on your phone to time your routines accurately.
·  Train with a friend if you can, you can support each other.
·  If you feel discomfort or pain while training, STOP immediately!
·  Make sure you’re pushing yourself to the talk test point but know your limits. Don’t push yourself too  hard. Just follow the plan below.

OT Week 1 training
Saturday (OT Day 02): Walk for 3 minutes, then jog for 1minute. Repeat 6 times or until you’ve completed a 5k distance.

Tuesday (OT Day 05): Walk for 3 minutes, then jog for 1 minute 30 secs. Repeat 6 times.

Thursday (OT Day 07):Walk for 3 minutes, then jog for 1 minute 30 secs. Repeat 6 times

OT Week 2 training

Saturday (OT Day 09): Walk for 2 minutes, then run for 1 minute 45 secs. Repeat 7 times or until you’ve completed a 5k distance.

Tuesday (OT Day 12): Walk for 2 minutes, then run for 2 minutes. Repeat 7 times

Thursday (OT Day 14): Walk for 2 minutes, then run for 2 minutes. Repeat 7 times

OT Week 3 training

Saturday (OT Day 16): Walk for 2 minutes, then run for 2 minutes 30 secs. Repeat 7 times or until you’ve completed a 5k distance.

Tuesday (OT Day 19): Walk for 2 minutes, then run for 3 minutes. Repeat 7 times

Thursday (OT Day 21): Walk for 2 minutes, then run for 3 minutes. Repeat 7 times

OT Week 4 training

Saturday (OT Day 23): Walk for 2 minutes, then run for 3 minutes. Repeat 7 times or until you’ve completed a 5k distance.

Tuesday (OT Day 26): Walk for 2 minutes, then run for 3 minutes 30 secs. Repeat 7 times

Thursday (OT Day 28): Walk for 2 minutes, then run for 4 minutes. Repeat 6 times.

OT Week 5 training

Saturday (OT Day 30): Walk for 1 minute 30 secs, then run for 4 minutes. Repeat 7 times. or until you’ve completed a 5k distance.

Tuesday (OT Day 33): Walk for 1 minute 30 secs, then run for 4 minutes. Repeat 7 times

Thursday (OT Day 35): Walk for 1 minute 30 secs., then run for 4 minutes 30 secs. Repeat 6 times

OT Week 6 training

Saturday (OT Day 37): Walk for 1 minute 30 secs, then run for 4 minutes. Repeat 7 times. or until you’ve completed a 5k distance.

Tuesday (OT Day 40): Walk for 1 minute, then run for 4 minutes. Repeat 7 times.

Thursday (OT Day 42): Walk for 1 minute, then run for 5 minutes. Repeat 6 times

OT Week 7 training and 5K week

Saturday (OT Day 44): RACE DAY. Good luck! Run 5K at a steady pace.

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WALKING 5K PLAN:

The key to following this plan is to push yourself to hit your talk test point and to consistently increase your distance covered.

OT Week 1 training
Saturday (OT Day 02): Walk for 30 minutes.

Tuesday (OT Day 05): Walk for 30 minutes.

Thursday (OT Day 07): Walk for 30 minutes.

OT Week 2 training

Saturday (OT Day 09): Walk for 30 minutes.

Tuesday (OT Day 12): Walk for 40 minutes.

Thursday (OT Day 14): Walk for 40 minutes.

OT Week 3 training

Saturday (OT Day 16): Walk for 40 minutes.

Tuesday (OT Day 19): Walk for 50 minutes.

Thursday (OT Day 21): Walk for 50 minutes.

OT Week 4 training

Saturday (OT Day 23): Walk for 50 minutes.

Tuesday (OT Day 26): Walk for 1 hour.

Thursday (OT Day 28): Walk for 1 hour.

OT Week 5 training

Saturday (OT Day 30): Walk for 1 hour.

Tuesday (OT Day 33): Walk for 1 hour. This week really work at increasing the distance you cover within the hour.

Thursday (OT Day 35): Walk for 1 hour. This week really work at increasing the distance you cover within the hour.

OT Week 6 training

Saturday (OT Day 37): Walk for 1 hour. This week really work at increasing the distance you cover within the hour.

Tuesday (OT Day 40): Walk for 1 hour. Keep pushing yourself to increase the distance you cover.

Thursday (OT Day 42): Walk for 1 hour. Keep pushing yourself to increase the distance you cover.

OT Week 7 training and 5K week

Saturday (OT Day 44): Walk 5K at a pace where your at your talk test point.