Welcome to your 5K hub 👋

Below is a 9 week plan that is yours to follow. Click on the image and download to keep this in your saved photos. We will be working with you every week on Wednesdays to get you running ready for our 5K on November 19th, but if you want to feel as strong as possible we would encourage you to start building in our weekly sessions into other days of your week as is listed below. We don’t want you to feel pressured by this, so even if you’re cross training and moving your body a few days a week, that’s a fantastic start.

What is cross training?

Cross training is any sport or exercise that gets your heart rate up, that isn’t running. This could be swimming, netball, volleyball, you name it. Getting your heart-rate up a bit is key here, as this fitness can then be transferred into your running.

What is pacing?

As we mentioned in week 2, pacing is key to get your around your race comfortably and feeling in control. Remember, we always want to be going at a speed where you can chat to your friend when you’re running. We don’t want you to be sprinting, and if you’re finding it quite hard still, slow down even more. We promise it will feel much, much easier.