Love2Run 5k Schedule: January – March 2018

Download this plan using the link at the bottom of this page.

Date

Week

Workout 1

At The Track

(Mondays 7.30pm)

Workout 2

At Eton Manor

(Thursdays 7.30pm)

Workout 3

Your Choice

(Saturdays)

22 Jan


1

Brisk five-minute warm-up walk.


Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk.


Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warm-up walk.


Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

29 Jan


2

Brisk five-minute warm-up walk.


Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk.


Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warm-up walk.


Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

5 Feb 


3

Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog for 90 seconds

  • Walk for 90 seconds

  • Jog 3 minutes

  • Walk 3 minutes

  • Jog for 90 seconds

  • Walk for 90 seconds

 

Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 90 seconds

  • Walk 90 seconds

  • Jog 3 minutes

  • Walk 3 minutes

  • Jog for 90 seconds

  • Walk for 90 seconds

Brisk five-minute warm-up walk, then do two repetitions of the following:

  • Jog 90 seconds

  • Walk 90 seconds

  • Jog 3 minutes

  • Walk 3 minutes

  • Jog for 90 seconds

  • Walk for 90 seconds

12  Feb


4

Brisk five-minute warm-up walk, then:

  • Jog 3 minutes

  • Walk 90 seconds

  • Jog 5 minutes

  • Walk 2-1/2 minutes

  • Jog 3 minutes

  • Walk 90 seconds

  • Jog 5 minutes

  • Walk 2-1/2 minutes

Brisk five-minute warm-up walk, then:

  • Jog 3 minutes

  • Walk 90 seconds

  • Jog 5 minutes

  • Walk 2-1/2 minutes

  • Jog 3 minutes

  • Walk 90 seconds

  • Jog 5 minutes

  • Walk 2-1/2 minutes

Brisk five-minute warm-up walk, then:

  • Jog 3 minutes

  • Walk 90 seconds

  • Jog 5 minutes

  • Walk 2-1/2 minutes

  • Jog 3 minutes

  • Walk 90 seconds

  • Jog 5 minutes

  • Walk 2-1/2 minutes

19 Feb


5

Brisk five-minute warm-up walk, then:

  • Jog 5 minutes

  • Walk 3 minutes

  • Jog 5 minutes

  • Walk 3 minutes

  • Jog 5 minutes

  • Walk 3 minutes

Brisk five-minute warm-up walk, then:

  • Jog 5 minutes

  • Walk 3 minutes

  • Jog 5 minutes

  • Walk 3 minutes

  • Jog 5 minutes

  • Walk 3 minutes

Brisk five-minute warm-up walk, then jog 15 minutes with no walking.

Finish with walking for 5 minutes at a steady pace

26  Feb


6

Brisk five-minute warm-up walk, then:

  • Jog 5 minutes

  • Walk 3 minutes

  • Jog 8 minutes

  • Walk 3 minutes

  • Jog 5 minutes

  • Walk 3 minutes

Brisk five-minute warm-up walk, then:

Jog 5 minutes

Walk 3 minutes

Jog 8 minutes

Walk 3 minutes

Jog 5 minutes

Walk 3 minutes

Brisk five-minute warm-up walk, then jog 20 minutes with no walking.

Finish with walking for 5 minutes at a steady pace

5 Mar

7

Brisk five-minute warm-up walk, then:

Jog 8 minutes

Walk 2 minutes

Jog 8 minutes

Walk 2 minutes

Jog 8 minutes & walk 2

Brisk five-minute warm-up walk, then:

Jog 8 minutes

Walk 2 minutes

Jog 8 minutes

Walk 2 minutes

Jog 8 minutes & walk 2

Brisk five-minute warm-up walk, then jog 25 minutes with no walking.

Finish with walking for 5 minutes at a steady pace .

12 Mar


8

Brisk five-minute warm-up walk, then:

Jog 10 minutes

Walk 3 minutes

Jog 10 minutes

Walk 2 minutes

Jog 5 minutes

Walk 2 minutes

Brisk five-minute warm-up walk, then:

Jog 10 minutes

Walk 3 minutes

Jog 10 minutes

Walk 2 minutes

Jog 5 minutes

Walk 2 minutes

Brisk five-minute warm-up walk, then jog 30 minutes with no walking.

Finish with walking for 5 minutes at a steady pace

19 Mar




9

Brisk five-minute warm-up walk, then jog 30 minutes with no walking.

Finish with walking for 5 minutes at a steady pace

Brisk five-minute warm-up walk, then jog 30 minutes with no walking.

Finish with walking for 5 minutes at a steady pace.

 

CONGRATULATIONS – you have completed your final training session. Good luck for the 5k run.

Saturday 24 March 2018 @ 9 am:

 

Target 5k run

Hackney Marshes Parkrun

 

Venues:

Track: Walthamstow Feel Good Centre, 170 Chingford Road, Walthamstow. E17 5AA
Club House:  Eton Manor Athletics Club, The Cottage, Jubilee Park, Marsh Lane, Leyton. E10 7BL

 

 

Attachments:
Download this file (Love2Run 5k Schedule Jan-Mar 18.pdf)Love2Run 5k Schedule Jan-Mar 18.pdf[ ]31 kB