Beginners running program
 
From armchair to running 5km continuously 

Takes 10 weeks with three days running per week
Week 1
  • Alternatively jog/ walk (8 of each) 100 meter segments for a total of 1.5km
  • Same workout for all three days
Week 2
  • Alternatively jog/ walk (five of each) 200m segments for a total of 2km
  • Same workout for all three days
Week 3 
  • Alternatively jog/ walk, varying the segments between 200m and 400m for a total of 2.5km
  • Same workout for all three days
Week 4 
  • Alternatively jog/ walk, but walk only half the distance of each jog
  • Vary the segments between 400m and 800m, for a total of 3km
  • Same workout for all 3 days
Week 5
  • Day 1 – 800m jog, 400m walk, 800m jog, 400m walk, 800m jog for a total of 3.2km
  • Day 2 – 1200m jog, 800m walk, 1200m jog, 800m walk for 3.2km total
  • Day 3 – 3.2km jog – no walk
Week 6
  • Day 1 – 800m jog, 400m walk, 1200m jog, 400m walk, 800m jog for total of 3.6km
  • Day 2 – 1600m jog, 400m walk, 1600m jog for 3.6km total
  • Day 3 – 3.6km jog – no walk
Week 7
  • Only jogging, no walking from this point on, however you can vary the pace of the jog
  • 4 km jog
  • Same workout all 3 days
Week 8
  • 4.4km jog
  • Same workout all 3 days
Week 9
  • 4.8km jog
  • Same workout all 3 days
Week 10
  • 5km plus jog
Congratulations – you have reached the 5km mark!
 


Now you have mastered the 5km, you are ready to move on to

10km and Half Marathon
. (See guides below)

     10km schedule

     Half Marathon schedule
 

 

Running Group
Every Thursday!

Join a fantastic bunch of women to train with...

more info here

Swimming Group
for Women

QEII
Wednesdays
6:30pm to 7:30pm

more info here

 

Cycling Group
Saturday mornings (weather permitting) Meeting at Princess Margaret Hospital main gates at 8am

more info here

Women's / Blokes
Inter-series Team Challenge
read more

2009 results
Click here