The Park Run – catch the buzz!

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Earlier this week, whilst listening to the Chris Evans Breakfast Show on Radio 2, I was interested to hear about the success of the ‘Park Run‘ scheme, which takes place every Saturday & Sunday up and down the country offering a 5km run round the local park. Now, also on offer, is a 2km run for the kids. Having incidentally also this week bumped into the guy who organises our local one, I guess I ought to get the whole family along to one and catch some of the buzz around it before I give up entirely on my New Year resolutions.

It all reminded me of an article I read years ago in Runners World about how to achieve 0-5km in just 6 weeks. It suggested a programme of exercise that really appeared to be very achievable for most without too much effort, and the benefits of regular moderate exercise for injury prevention are clear. So I dug it out for you. Now there really are no excuses and it’s Saturday tomorrow!

 

Week One

Mon     Run 1 min, walk 1 min. Repeat 10 times.

Thurs   Run 1 min, walk 1 min. Repeat 11 times.

Sat      Go for a swim?

Sun     Run 1 min, walk 1 min. Repeat 12 times.

 

Week Two

Tues   Run 2 mins, walk 2 mins. Repeat 5 times.

Thurs Run 2 mins, walk 2 mins. Repeat 6 times.

Sat     Ride your bike?

Sun    Run 2 mins, walk 2 mins. Repeat 7 times.

 

Week Three

Tues   Run 3 mins, walk 3 mins. Repeat 5 times.

Thurs  Run 3 mins, walk 3 mins. Repeat 6 times.

Sat     Do a circuit-training class?

Sun    Run 3 mins, walk 3 mins. repeat 6 times.

 

Week Four

Tues  Run 4 mins, walk 3 mins. Repeat 4 times.

Thurs Run 4 mins, walk 3 mins. Repeat 4 times.

Sat    Go to the gym and use all the cross-training machines for 10 mins.

Sun   Run 4 mins, walk 3 mins. Repeat 5 times.

 

Week Five

Tues  Run 5 mins, walk 3 mins. Repeat 4 times.

Thurs Run 5 mins, walk 2 mins. Repeat 4 times.

Sat    Go for a long walk in the park?

Sun   Run 5 mins, walk 2 mins. Repeat 5 times.

 

Week Six

Tues  Run 5 mins, walk 1 min. Repeat 6 times.

Thurs Run 5 mins, walk 1 min. Repeat 5 times.

Sat   REST

Sun  Run/walk 5k (run 5 mins and walk 1)

 

 

 

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