Get fighting fit with this sofa to 5k!

 

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Get fighting fit with this sofa to 5k!

08 April 2016 Posted by Lee Player

The Colour Rush might be more about finishing messy than finishing early, but if you’re yet to take on a 5k and are nervous about tackling the route then take a look at this simple Sofa to 5k training plan!

START DATE: Saturday 9 April 2016

FOUR WEEKS TO GO

Saturday
Time: 15 minutes
Activity: Walk briskly for one minute and gently jog for four minutes. Repeat three times.

Sunday
REST DAY

Monday
Time: 15 minutes
Activity: Walk briskly for one minute and gently jog for four minutes. Repeat three times.

Tuesday
Time: 20 minutes
Activity: Complete 20 minutes of gentle exercise. How about a swim in your local swimming pool?

Wednesday
Time: 15 minutes
Activity: Walk briskly for one minute and gently jog for four minutes. Repeat three times.

Thursday
Time: 15 minutes
Activity: Gently jog for 15 minutes without stopping – you can do it!

Friday
REST DAY

THREE WEEKS TO GO

Saturday
Time: 16 minutes
Activity: Jog for 16 minutes without stopping.

Sunday
REST DAY

Monday
Time: 18 minutes
Activity: Jog for 18 minutes without stopping.

Tuesday
Time: 20 minutes
Activity: Complete 20 minutes of gentle exercise of your choice.

Wednesday
Time: 20 minutes
Activity: Jog for 20 minutes without stopping.

Thursday
REST DAY

Friday
Time: 20 minutes
Activity: Complete 20 minutes of gentle exercise of your choice - you could try hiring a bike and going for a ride with family or friends?

TWO WEEKS TO GO

Saturday
Time: 20 minutes
Activity: Jog for 20 minutes without stopping.

Sunday
REST DAY

Monday
Time: 22 minutes
Activity: Jog for 22 minutes without stopping.

Tuesday
Time: 25 minutes
Activity: Complete 25 minutes of gentle exercise of your choice.

Wednesday
Time: 25 minutes
Activity: Jog for 25 minutes without stopping.

Thursday
REST DAY

Friday
Time: 30 minutes
Activity: Complete 30 minutes of gentle exercise of your choice – what about going to a fitness class with a friend?!

ONE WEEK TO GO

Saturday
Time: 30 minutes
Activity: 30 minutes of gentle jogging

Sunday
Time: 20 minutes
Activity: Complete 20 minutes of gentle exercise – you could go for a walk on your lunch break?

Monday
Time: 20 minutes
Activity: Jog for 20 minutes

Tuesday
Time: 30 minutes
Activity: Complete 30 minutes of exercise of your choice. How about a walk on the moors followed by a cream tea? You’ll have earned it!

Wednesday
Time: 15 minutes
Activity: Jog for 15 minutes

Thursday
Time: 30 minutes
Activity: Do 30 minutes of gentle non-impact exercise to prevent those legs from tiring. How about a swim at your nearest beach or a gentle yoga class?

Friday
Time: 15 minutes
Activity: Do some gentle stretches to help your muscles prepare for the big day.

Saturday
It’s time to COLOUR RUSH!! See you on Teignmouth Beach from 10.30am for the colour craziness!

Tags: colour rush, rowcroft events, fun run

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Last updated by Lee on 08.04.2016 at 14:54:14 from 88.98.76.97 

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