David Carrie’s 8 Week Beginner Training Schedule

With just less than eight weeks to go to this year’s Remembrance Run 5K on Sunday, November 12, Phoenix Park, David Carrie has tailored this Beginner’s Training Schedule for Runners:

Week 1
Mon: brisk walk 15 minutes
Wed: timed mile – walk, jog, run (or time yourself over a mile on a local track)
Sun: brisk walk 20 minutes

Week 2
This week we introduce jogging for short intervals. It’s important to stick to the times allotted and not try and do more. Remember, Rome wasn’t built in a month.
Tues: walk 3 minutes, jog 30 seconds, repeat 4 times
Thurs: walk 3 minutes, jog 30 seconds, repeat 4 times
Sat: walk 3 minutes, jog 45 seconds, repeat 4 times

Week 3
Tues: walk 2 minutes, jog 90 seconds, repeat 4 times
Thurs: walk 2 minutes, jog 90 seconds, repeat 5 times
Sat: walk 1 minute, jog 90 seconds, repeat 4 times

Week 4
In this block we lengthen the time of the jogging intervals with short walking breaks. You are progressing nicely and, with your first 5K in sight, should be
starting to feel like a runner.
Tues: walk 1 minute, jog 3 minutes, repeat 4 times
Thurs: walk 1 minute, jog 3 minutes, repeat 5 times
Sat: walk 1 minute, jog 5 minutes, repeat twice

Week 5
Mon: walk 1 minute, jog 5 minutes, repeat 4 times
Wed: walk 1 minute, jog 5 minutes, repeat 5 times.
Thurs: Happy Saint Patrick’s Day!
Sat: walk 1 minute, jog 2k, walk 30 seconds, jog 1k

Week 6
This week we chart your progress once more by having you jog a timed mile. The distance should be comfortable and you will likely improve on your previous time. If there is no obvious improvement don’t panic! Your body is adapting to training.
The three-kilometre jog is another key element to this week as you edge ever closer to 5k.
Mon: walk 1 minute, jog 5 minutes, repeat 5 times
Wed: jog a timed mile
Sat: Warm up, jog 3k, cool down

Week 7
Tues: walk 1 minute, jog 8 minutes, repeat twice
Thurs: warm up, jog 10 minutes, walk 1 minute, jog 10 minutes
Sun: warm up, jog 4k, cool down

Race week
The week you’ve been waiting for has arrived! The training plan has brought you gradually to this point and with a 4k jog in your CV, you have only to tag on
one kilometre to achieve your goal. Keep following the schedule and get yourself to the event early to warm up and get prepared for a hugely enjoyable outing!
Tues: Warm up, jog 10 minutes, walk 1 minute, jog 10 minutes
Thurs: Warm up, jog 15 minutes, cool down
Sun 10: Remembrance Run 5K, Phoenix Park.
Relax, smile and enjoy a fantastic day!