The 5k challenge: Train for a 5k run in just 30 days

Taking on a 5k challenge is a great way to make a commitment to getting fit and healthy, as well as raising money for a charity close to your heart (like Race For Life). Not only that, but running a 5k can be so much fun if you rope in a group of friends!

Starting a 5k challenge is great if you’re worried about running and don’t know where to start, because you can build up to it easily and slowly. There’s no need to panic that you’re not fit enough or that you don’t know what to do, all you need is to decide that you want to do a little exercise every day to see some real results.

With the help of Nutracheck Fitness Expert Kelly Marshall, we’re going to show you just how easy it is to train for a 5k, even if you can’t remember the last time you went for a run (in fact, even if you’ve never been for a run before!).

Kelly says: ‘Starting to run can be a scary concept, but the key is following a systematic, progressive plan to support your body and get it accustomed to impact and an increasing distance.’ We’ve even included easy-to-follow exercises, so you’ll know exactly what to do. Ready, set, go!

What does the plan involve?

Our 30-day to 5k challenge is a walk/run workout where you’ll have a little exercise to do for each day. Each exercise is outlined along with specific ‘prehab’ exercises that serve as an intelligent ‘muscle-activating’ warm up before you hit the road!

The challenge

Getting started with your 5k plan couldn’t be easier. All you need to do is download your own 30-day to 5k challenge using the link below, print it off and stick it up somewhere that will motivate you to do your daily exercise.

You can download your FREE 30-day to 5k challenge here

The moves

It couldn’t be easier to master the additional moves, simply follow the images and instructions below.

1. Static bridge holds

Lie on your back with your feet close to your butt. Draw your tummy muscles in and consciously clench your bottom before pushing through your heels to lift your hips off the floor, towards the ceiling.

Once you reach the top of the movement hold there for 30 seconds while ensuring both tummy muscles and butt muscles stay activated. Lower to the floor to rest after 30 seconds before repeating for 2 more sets.

2. Static plank

Lying on your front, bring our elbows underneath your shoulders before pulling your tummy muscles in and lifting yourself up onto your toes and elbows. Hold this ‘plank’ position for 30seconds (if able to hold without losing tummy muscle activation). If this is too difficult regress to a safer position with your knees on the floor.

We’d love to know if you’re going to take the 30-day to 5k challenge, and for you to keep us posted with your progress! Either leave us a comment below or visit our Facebook page to share your exercise experiences. Good luck!

Kelly Marshall, Nutracheck Fitness Expert, says ‘It’s true that you can’t out-train a bad diet. To get the maximum benefit from your 5k plan, you need to make sure your nutrition is as focused as your exercise. The Nutracheck App is a must-have tool if you want to monitor your diet and track your calorie intake’.

If you are trying to lose a few pounds as well as tone up, the Nutracheck calorie counter App and website can help. Enter all the activity you do in the exercise diary and see how many calories you’ve burn. Record everything you eat in the Nutracheck food diary – the App is super-fast to use – and get the balance right to lose weight.