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Big Fun Run 5K Training Plan

Everyone needs a little push every now and then. If you’re struggling to get motivated, why not check out our 5k training plan to help you get started on your Big Fun Run journey?

Week 1

10 min walk/jog e.g 30sec jog / 30 sec walk (repeat)

Week 2

12 min walk/jog e.g 1min jog/ 1min walk (repeat)

Week 3

14 min walk/jog e.g 2min jog/ 2min walk (repeat)

Week 4

15 min walk/jog e.g 3 min jog/ 2 min walk (repeat)

Week 5

18 min walk/jog e.g 4 min jog/ 3 min walk (repeat)

Week 6

18 min walk/jog – aim for 5 min jog continuous then walk/jog the remaining time.

Week 7

20 min walk/jog – aim for 6 min jog continuous then walk/jog the remaining time.

Week 8

20 min walk/jog – aim for 7 min jog continuous then walk/jog the remaining time.

Week 9

20 min walk/jog – aim for 8 min jog continuous then walk/jog the remaining time.

Week 10

22 min walk/jog – aim for 10 min jog continuous then walk/jog the remaining time.

Week 11

24 min walk/jog – aim for 12 min jog continuous then walk/jog the remaining time.

Week 12

26 min walk/jog – aim for 14 min jog continuous then walk/jog the remaining time.

Week 13

28 min walk/jog – aim for 16 min jog continuous then walk/jog the remaining time.

Week 14

30 min walk/jog – aim for 18 min jog continuous then walk/jog the remaining time.

Week 15

35 min walk/jog – aim for 20 min jog continuous then walk/jog the remaining time.

Week 16

35 min walk/jog – aim for 23 min jog continuous then walk/jog the remaining time.

Week 17

37 min walk/jog – aim for 26 min jog continuous then walk/jog the remaining time.

Week 18

39 min walk/jog – aim for 29 min jog continuous then walk/jog the remaining time.

Week 19

40 min walk/jog – aim for 30 min jog continuous then walk/jog the remaining time.

Week 20

26 min walk/jog – aim for 14 min jog continuous then walk/jog the remaining time.

Week 21

45 min walk/jog – aim for 35 min jog continuous then walk/jog the remaining time.

STAY HYDRATED WITH STRATHMORE

Strathmore Water is delighted to supply bottled water for the Big Fun Run Series. Strathmore’s partnership with Big Fun Run ensures that all participants have easy access to bottled water throughout the event so that they are able to keep themselves properly hydrated. 

Exercise is thirsty work. Whenever you exercise you lose fluid, not only through sweating but also as water vapour in the air that you breathe out. Your body’s fluid losses can be very high and, if the fluid is not replaced quickly, dehydration will follow. This will have an adverse effect on your physical performance and health. Exercise will be much harder and you will suffer fatigue sooner.

For more information on staying hydrated, click here.