Virtual Training Assistant, for Mental Health, Run and Walk.

4 weeks to go! – Beginner 2 sessions + race

For the first session of the week, walk for 1 minute and jog for 4 minutes and repeat this 7 times.
For the second session reduce the total amount by repeating only 5 times. Your third session this week will be the WOMEN FIRST 5k run!

Advanced – 2 sessions + race

For the first session of the week, jog for 5 minutes as a warm-up; then run at a steady pace for 5 minutes; followed by 5 minutes at tempo, followed by 3 minutes easy jogging; and then repeat this ‘5-5-3’ set 2 more times. For the second session jog for 30 minutes at an easy pace. Your third session this week will be the WOMEN FIRST 5k run!

3 Weeks to Go – Beginner 2 sessions + race

For the first session of the week, walk for 1 minute and jog for 4 minutes and repeat this 7 times.
For the second session reduce the total amount by repeating only 5 times. Your third session this week will be the WOMEN FIRST 5k run!

Advanced 2 sessions + race

For the first session of the week, jog for 5 minutes as a warm-up; then run at a steady pace for 5 minutes; followed by 5 minutes at tempo, followed by 3 minutes easy jogging; and then repeat this ‘5-5-3’ set 2 more times. For the second session jog for 30 minutes at an easy pace. Your third session this week will be the WOMEN FIRST 5k run!

2 Weeks to Go! – Beginner 3 sessions

Walk for 1 minute and jog for 3 minutes. Repeat this 6 times. Then repeat this session. For your third session, this week increase the jog portion to 4 minutes, so walking for 1 minute followed by a 4-minute jog 6 times.

Advanced – 3 sessions

Jog for 40 minutes at an easy pace. Session 2: jog for 10 minutes; then run for 4 minutes at close to your maximum pace, followed by an easy jog recovery for 2 minutes, and repeat 4 times. Jog 5 minutes as cool down at the end. For session 3 jog for 30 minutes at an easy pace.

1 Week to go – Beginner3 sessions

Now increase the jog to 3 minutes, so walk for 2 minutes and jog for 3 minutes, and repeat this 4 times. Again, try to do this session three times during the week.

Advanced 2 sessions

Session 1: jog for 30 minutes at an easy pace. Cool down for 5 minutes at a slightly slower pace.

Session 2: jog for 5 minutes as a warm-up

Running is very important, read more. 

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