Supporting Rowcroft

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 Personal Trainer Danielle Coak’s simple Sofa to 5k training plan!Danielle

Danielle says: “I am a firm believer anything is achievable. With small steps and gradually increasing your distance you can build up to any distance you are aiming for. Be sure to always warm up, stay hydrated and have a good stable diet to fuel your training.”

START DATE: Saturday 2 August 2014
 

SIX WEEKS TO GO
Saturday
Time: 12 minutes
Activity: Walk briskly for two minutes and gently jog for one minute.
Repeat four times.
Sunday
REST DAY
Monday
Time: 12 minutes
Activity: Walk briskly for two minutes and gently jog for one minute. Repeat four times.
Tuesday
Time: 15 minutes
Activity: Complete 15 minutes of gentle exercise of your choice, why not ring a friend to join you for a walk along the seafront?
Wednesday
Time: 15 minutes
Activity: Walk briskly for two minutes and gently jog for one minute. Repeat four times.
Thursday
Time: 15 minutes
Activity: Complete 15 minutes of gentle exercise of your choice.
Friday
REST DAY

FIVE WEEKS TO GO
Saturday

Time: 15 minutes
Activity: Walk briskly for one minute and gently jog for two minutes. Repeat five times.
Sunday
REST DAY
Monday
Time: 15 minutes
Activity: Walk briskly for one minute and gently jog for two minutes. Repeat five times.
Tuesday
Time: 15 minutes
Activity: Complete 15 minutes of gentle exercise of your choice. If you’re struggling to find the time, why not buy an exercise DVD that you can do easily at home?
Wednesday
Time: 15 minutes
Activity: Walk briskly for one minute and gently jog for two minutes. Repeat five times.
Thursday
Time: 15 minutes
Activity: Complete 15 minutes of gentle exercise of your choice.
Friday
REST DAY

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 the sea?
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, swim or bike ride?!
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
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 Paignton Beach at 2pm for the colour craziness!

Personal Trainer

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