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WEEK |
SESSION 1 |
SESSION 2 |
SESSION 3 |
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WEEK 1 |
Walk 3 mins/ jog 2 mins x 4 Total 20 mins (2mile) |
Walk 3 mins/ jog 2 mins x 4 Total 20 mins (2 mile) |
Walk 3 mins/ jog 2 mins x 5 Total 25 mins (2.5miles) |
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WEEK 2 |
Walk 2 mins/jog 3 mins x 4 Total 20 mins (2miles) |
Walk 2 mins/jog 3 mins x 4 Total 20mins (2miles) |
Walk 2 mins/jog 4 mins x 4 Total 24 mins |
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WEEK 3 |
Walk 1 min/jog 3 mins x 6 Total 24 mins |
Walk 1 min/jog 3 mins x 6 Total 24 mins |
Walk 1 min/jog 4mins x 5 Total 25mins (2.5miles) |
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WEEK 4 |
Walk 1 min/jog 4mins x 5 Total 25mins (2.5miles) |
Walk 1 min/jog 4mins x 5 Total 25mins (2.5miles) |
Jog 20 mins steady jogging non stop (aprox 2 miles) |
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WEEK 5 |
Jog 20 mins steady pace non stop (2miles) |
Walk 1 min/jog 6 mins x 5 Total 35 mins (aprox 3.5miles) |
Jog 30 mins steady jogging non stop (aprox 3 miles) |
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WEEK 6 |
Jog 30 mins steady pace non stop (3miles) |
Jog 30 mins non stop (3miles) |
Jog 35 mins steady jogging non stop (record distance) aprox 3.5 miles |
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WEEK 7 |
Jog 35 mins steady pace non stop (3.5miles) |
Jog 35 mins non stop (3.5miles) |
Jog 40 mins steady jogging non stop (record distance) Aprox 4miles |
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WEEK 8 |
Jog 40 mins steady pace non stop (4miles) |
Jog 40 mins non stop (4miles) |
Jog 45 mins non stop (record distance) Aprox 4.5miles |
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WEEK 9 |
Jog 50 mins non stop (5miles) |
Jog 50 mins non stop (5 miles) |
Jog 50 mins non stop (5mile) |
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WEEK 10 |
30 mins jogging at steady pace (3miles) |
Rest 1-2 days prior to race day |
Race day Good luck! Aim for 5 mile within 50 mins |
NOTES: Please make sure that you warm up and cool down before and after each jogging session. It is essential that you stretch all major muscle groups in the legs after each jogging session to prevent prolonged pain in these muscles.
If you need assistance with this training plan or require your own personal training plan, Noreen at Fit For Life - Omagh will be pleased to offer assistance. Tel: 028 8224 7117