Would you like to be able to run 5k by 1st January 2021?!
What a great start to the new year that would be!
We have created a very exciting new programme to support you to completing a 5k Your Way or a (Not) 5k Your Way by the new year!
This is an easy step by step 10 week programme to follow and we'll be virtually supporting you all the way with videos and shout outs each week.
We will be starting on Friday 23rd Oct and completing this on Friday 1st Jan!!
Check out the plan here and get ready to start Moving Your Way with us this winter!
Looking forward to having lots of you joining us!
A BIG shoutout and thank you to Carolyn Garritt for creating the 10 week plan for us! We are really excited about it!
10 week run ‘Couch to 5k Your Way’
This plan works equally for beginners and improvers.
Week 1
This week’s run plan:
5 minute warm up walk. Then Run 60 seconds, walk 60 seconds x 10. 5 minute cool down walk.
Try to spread your three sessions out across the week
Week 2
This Saturday would have been 5k Your Way – perhaps get together with your 5KYW group – socially distanced, of course – and do one of your runs around the parkrun route.
This week’s run plan:
5 minute warm up walk. Then Run 90 seconds, walk 60 seconds x 9. 5 minute cool down walk
Week 3
5 minute warm up walk.
Run 2 minutes, walk 1 min x 9.
5 minute cool down walk
Week 4
5 minute warm up walk.
Run 2.5 mins, walk 1 min x 9.
5 minute cool down walk
Week 5
5 minute warm up walk.
Run 3 mins, walk 1 min x 8.
5 minute cool down walk
Week 6
This Saturday would have been 5k Your Way – perhaps get together with your 5KYW group – socially distanced, of course – and log a (not)parkrun.
This week’s runs: 5 minute warm up walk. Then Run 3.5 mins, walk 1 min x 7.
5 minute cool down walk
Week 7
5 minute warm up walk.
Run 4 mins, walk 1 min x 7.
5 minute cool down walk
Week 8
5 minute warm up walk.
Run 4.5 mins, walk 1 min x 6.
5 minute cool down walk
Week 9: Merry Christmas!
5 minute warm up walk.
Run 5 mins, walk 1 min x 5.
5 minute cool down walk
Week 10: Hello 2021!
Our last week:
5 minute warm up walk.
Run 5.5 mins, walk 1 min x 5.
5 minute cool down walk
And then… New Year’s 5k run or (not)parkrun – 5k completely your way, whether you try to run the whole thing, or do it taking a short walk break after every km or try for a PB, or simply aim to finish smiling.
Happy New Year 😊
Week 1- Run plan
And we're off with week one of our Couch to 5k Your Way plan!
A HUGE thanks to our fantastic Southwark ambassador, Carolyn for these fantastic plans and this brilliant week one video! Carolyn kicks us off in style!! She describes the plans, gives great advice and excellent motivation!
Good luck and have fun if you're giving this a go!! We'd love to see any pictures and hear how it's going! Have fun!
Sue shares her story on building up her running post chemo
Thank you so much to Sue for her brilliant words! Sue is our hero! This goes to show that if you put your mind to something, you can do anything.
"Slowly I've got stronger and stronger and now I can jog every day. Any of you out there who have had chemo and are feeling the fatigue, give it a go- it's amazing how much better you feel physically and mentally."
Alex- week 4
Alex say hi post her wet and windy run this week!
"In a few short weeks you'll be running 5k and what an amazing achievement that is!"
Thanks so much Alex ! Keep going everyone- you're all doing fantastic!
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