Sunday Self Care Series 03 October 18, 2020
Matcha Souffle Pancakes October 16, 2020
Home Workout Accessories
The next gen of sporting services.
Couch to 5k programme!
Every month we are encouraging people to join our new monthly challenges! They are fun, hard and will give you a goal to focus on throughout month.
It is getting colder but that doesn't mean we should be hiding inside - We are encouraging people to get out, get some fresh air and join our couch to 5k!
This is a 8 week plan for beginners. Be sensible and safe, if the running gets to much slow your rate down to a power walk. We suggest you to spread the sessions out throughout the week and have a rest day between each session.
|Week||Session 1||Session 2||Session 3|
|Week 1||Run 30 seconds, walk 30 seconds - Repeat 15 times||Run/Walk 10 min||Walk 5 km|
|Week 2||Run 45 seconds, walk 45 seconds - Repeat 12 times||Run/Walk 15 min||Walk 5 km|
|Week 3||Run 60 seconds, walk 60 seconds - Repeat 10 times||Run/Walk 20 min||Walk 5 km|
|Week 4||Run 90 seconds, walk 90 seconds - Repeat 8 times||Run/Walk 25 min||Run 1 km, walk 4 km|
|Week 5||Run 2 minutes, walk 2 minutes - Repeat 6 times||Run/Walk 30 min||Run 2 km, walk 3 km|
|Week 6||Run 3 minutes, walk 2 minutes - Repeat 5 times||Run/Walk 35 min||Run 3 km, Walk 2 km|
|Week 7||Run 5 minutes, walk 2 minutes - Repeat 4 times||Run/Walk 40 min||Run 4 km, walk 1 km|
|Week 8||Run 10 minutes, walk 60 seconds - Repeat 3 times||Run/Walk 45 min||RUN 5K!|
Good luck and let us know how you get on in the comments or on social media!
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