Race For Life - run easy plan
Choosing to run around the entire Race for Life is admirable and will require some commitment over the 6 weeks to prepare your body for the event day. It will all be worth it though, as you will be not only raising valuable funds for Cancer Research UK, but every stride will help maintain and improve your health and fitness.
Your target is to train for 6 weeks before event day, starting in week 1, doing 70 mins and rising to a maximum of 110. The 5k Race for Life is certainly not a sprint, so you want to learn how to pace yourself. A good way of doing this is to always remember Reebok's RUN EASY philosophy and be able to talk whilst you are running. By filling in your progress chart you can see how well you are doing. You just need to take 24 hours off between each training session.
WEEK ONE
Session 1
Walk 4 min Run 4 min - Do 3 x =24 mins
Session 2
Walk 3 min Run 10 min - Do 2 x = 26 mins
Session 3
Walk 2 min Run 8 min - Do 2 x =20 mins
WEEK TOTAL: 70 mins
WEEK TWO
Session 1
Walk 3 min Run 10 min - Do 2 x = 26 mins
Session 2
Run 25 min - Do 1 x = 25 mins
Session 3
Walk 2 min Run 14 min - Do 2 x = 28 mins
WEEK TOTAL: 79 mins
WEEK THREE
Session 1
Walk 2 min Run 10 min - Do 3 x = 36 mins
Session 2
Run 25 min - Do 1 x = 25 mins
Session 3
Run 20 min - Do 1 x = 20 mins
WEEK TOTAL: 81 mins
WEEK FOUR
Session 1
Walk 5 min Run 20 min - Do 2 x = 50 mins
Session 2
Walk 5 min Run 15 min - Do 2 x = 40 mins
Session 3
Run 20 min - Do 1 x = 20 mins
WEEK TOTAL: 110 mins
WEEK FIVE
Session 1
Run 25 min - Do 1 x = 25 mins
Session 2
Run 25 min - Do 1 x = 25 mins
Session 3
Run 30 min - Do 1 x = 30 mins
WEEK TOTAL: 80 mins
WEEK SIX
Session 1
Run 25 min - Do 1 x = 25 mins
Session 2
Run 15 min - Do 1 x = 15 mins
Session 3
Run 15 min - Do 1 x = 15 mins
WEEK TOTAL: 55 mins
By Anna Penniceard
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