Working from home??

Can’t get into your gym??

Thinking about running?? 

We have made three very basic running plans to help you progress without injury. 

Beginners 0-5Km 

The average time for running 5km for beginners is around 35 minutes, let’s work towards exercising for that duration of time. 

Week 1 

Monday: Our goal is to have continuous 30 minutes worth of exercise. We will be interchanging between walking, speed walking and then running in that order. We suggest once you get your breath back after a run, you should then look at starting to pick up the pace from a walk to speed walk. The speed walk should only be for 100 meters before you get into a jog (run). Try and maintain the run for over one minute, use a visual cue ahead like you want to get to that tree, pole, corner or house. Repeat till you are 15 minutes into your exercise and turn around.  

Tuesday: Rest or walk for 20- 30 min at a comfortable pace.

Wednesday: Walk, speed walk and run again for 30 minutes. 

Thursday: Rest or walk for 20- 30 min at a comfortable pace.

Friday: Rest or walk for 20- 30 min at a comfortable pace.

Saturday: Walk, speed walk and run again for 30 minutes.

Sunday: Rest (walk for 30-45 min at a comfortable pace).

Week 2

Monday: Our goal is to have continuous 30 minutes worth of exercise. We will once again be interchanging between walking, speed walking and then running in that order. The goal is to maintain your running for over two minutes. Useful tip: use a song as a guide to continue till it ends. 

Tuesday: Rest or walk for 20- 30 min at a comfortable pace.

Wednesday: Walk, speed walk and run again for 30 minutes. Focus on maintaining the run for over 2 minutes.

Thursday: Rest or walk for 20- 30 min at a comfortable pace.

Friday: Rest or walk for 20- 30 min at a comfortable pace.

Saturday: Walk, speed walk and run again for 30 minutes. Focus on maintaining the run for over 2 minutes.

Sunday: Rest (walk for 30-45 min at a comfortable pace).

Week 3

Monday: 5 min speed walks for a warm-up, then building up the running with one-minute rest walk in-between. Start with a 1-minute run, 2-minute run, 3 minute run, 4-minute run, 4-minute run, 3-minute run, 2 minute run then 1-minute run. Finish with a cool-down walk. 

Tuesday: Rest or walk for 20- 30 min at a comfortable pace.

Wednesday: Walk and run again for 30 minutes. Focus on maintaining the run for over 2.5 minutes.

Thursday: Rest or walk for 20- 30 min at a comfortable pace.

Friday: Rest or walk for 20- 30 min at a comfortable pace.

Saturday: Walk and run again for 30 minutes. Focus on maintaining the run for over 2.5 minutes.

Sunday: Rest (walk for 30-45 min at a comfortable pace).

Week 4

Monday: 5 min speed walk for a warm-up, then focusing on continuous running. 6 min running with 1.5-minute rest repeat 3 times.

Tuesday: Rest or walk for 20- 30 min at a comfortable pace.

Wednesday: Walk and run again for 40 minutes. Focus on maintaining the run for a minimum of 7 minutes each time.

Thursday: Rest or walk for 20- 30 min at a comfortable pace

Friday: Rest 

Saturday: 5km run no breaks.  

Sunday: Rest (walk for 30-45 min at a comfortable pace).


For more info please don’t hesitate to reach out to us here at www.cityfeetclinic.com.au.