Supporting Sport

Couch to 5km program

When thinking about doing a 5km run, having a program can help.

Previously, Doctor Andrew Murray – a GP and experienced runner – shared his top 10 tips for preparing to do a 5k run. Here, he shares one of the best couch to 5km training plans he’s seen.

When thinking about doing a 5km run, having a program can help. The program below is from one of Scotland’s leading coaches Donnie Campbell of Get Active Running. The 8-week plan involves 3 sessions a week, leading to being able to run non-stop for your first 5km:

Week

Session 1

Session 2

Session 3

1

run 1 min, walk 2 min, repeat 10 times

run 1 min, walk 2 min, repeat 10 times

run 1 min, walk 1 min, repeat 15 times

2

run 2 min, walk 2 min, repeat 6 times

run 2 min, walk 2 min, repeat 10 times

run 2 min, walk 1 min, repeat 10 times

3

run 3 min, walk 3 min, repeat 5 times

run 3 min, walk 2 min, repeat 6 times

run 5 min, walk 3 min, repeat 4 times

4

run 6 min, walk 3 min, repeat 4 times

run 6 min, walk 2 min, repeat 4 times

run 6 min, walk 2 min, repeat 5 times

5

run 8 min, walk 3 min, repeat 3 times

run 8 min, walk 2 min, repeat 3 times

run 8 min, walk 2 min, repeat 4 times

6

run 10 min, walk 2 min, repeat 2 times

run 10 min, walk 3 min, repeat 3 times

run 20 min

7

run 12 min, walk 2 min, repeat 2 times

run 15 min, walk 2 min repeat 2 times

run 25 min

8

 

 

Event/ Race

 

Andrew Murray is a GP, and is working as a Sports Medicine doctor at Glasgow 2014.  He works as a doctor with the SportScotland Institute of Sport, having previously been employed as the Scottish Government’s first Physical Activity Champion. As a runner, he has run 2660 miles from John O’Groats to the Sahara and won races in places including the North Pole and Outer Mongolia. He runs for Merrell UK.

www.docandrewmurray.com

@docandrewmurray 

 

Photo credit: Dave MacFarlane

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