Weeks 5, 6, 7 and 8 - Absolute Beginners

  • Posted on: 12 June 2016
  • By: ciaran

Remember, continue to be patient and keep making incremental increases to the volume and/or pace of your training. Progress slowly with the training regime for the next few weeks to ensure you'r'e fit and healthy by the time you reach the start line.

Date

Week

M

T

W

T

F

S

S

13/06/2016

5

 

2min walk, 2min run repeat 15 times. 30 mins running.

 

2min walk, 4min run. Repeat 5 times. Total 20 mins running.

 

After a brisk 5 min walk to warm up, see how long you can run for without stopping. Aim for 15 minutes but if you need to stop then walk for 1min and go ahead until you have run for a total of at least 18 minutes

 

20/06/2016

6

 

Run for 12 min take 2min rest, run for 10 min, take 2min rest, run for 8min, take 2min rest, run for 6min, take 2min rest.

 

walk for 5 min then run for 15-20 min, then walk for 5min

 

Run for 5 km

 

27/06/2016

7

 

Run for 1min, take a minute walk to rest, run for 2min, take 1min rest, then 3min run, 4min run, 5min run, 4min run, 3min run, 2min run, 1min run all separated by 1min walk

 

5min walk , then 25 min run, 5 min walk

 

Run for 5.5 km

 

04/07/2016

8

 

Try to find a hill of medium steepness. After a 5min jog warm up, run 30 sec up the hill, jog back down the hill and then repeat the hill climb 4 more times, take 3min rest and then repeat the 5 hill climbs again, before a jog or walk home.

 

Run for 20 minutes then take 5min walk recovery before running for another 15 min

 

Run for 6 km