The Pigsback 5k and 10k in aid of the Marie Keating Foundation is coming up on Sunday, 11 October 2015. To get you ready for the big day, Siobhan Byrne of Body Byrne has prepared 5k and 10k training plans. So whether you want to challenge yourself by moving beyond a 5k for the first time or you are an old hand at the 10k events,  register now, lace up your runners and get training and we look forward to seeing you in October.

Click here for the 5k training plan. 

Beginners 10k Training Plan

Week 1

Monday- Rest

Tuesday- Run for 30 seconds, walk for 1 minute. Repeat x 8.

Wednesday- Rest

Thursday- Run for 30 seconds, walk for 1 minute. Repeat x 8.

Friday- Rest

Saturday- Rest

Sunday- Run for 30 seconds, walk for 1 minute. Repeat x 8.

Week 2

Monday- Rest

Tuesday- Run for 30 seconds, walk for 1 minute. Repeat x 8.

Wednesday- Rest

Thursday- Run for 30 seconds, walk for 1 minute. Repeat x 8.

Friday- Rest

Saturday- Rest

Sunday- 1km jog

Week 3

Monday- Rest

Tuesday- Run for 30 seconds, walk for 1 minute. Repeat x 8.

Wednesday- Rest

Thursday- Run for 30 seconds, walk for 1 minute. Repeat x 8.

Friday- Rest

Saturday- Rest

Sunday- 2km jog

Week 4

Monday- Rest

Tuesday- Run for 30 seconds, walk for 1 minute. Repeat x 10.

Wednesday- Rest

Thursday- Run for 30 seconds, walk for 1 minute. Repeat x 10.

Friday- Rest

Saturday- Rest

Sunday- 3km jog.

Week 5

Monday-Rest

Tuesday- Run for 1 minute. Walk for 90 seconds. Repeat x 10.

Wednesday- Rest

Thursday- Run for 1 minute. Walk for 90 seconds. Repeat x 10.

Friday- Rest

Saturday- Rest

Sunday- 4km jog

Week 6

Monday-Rest

Tuesday- Run for 1 minute. Walk for 90 seconds. Repeat x 10.

Wednesday- Rest

Thursday- Run for 1 minute. Walk for 90 seconds. Repeat x 10.

Friday- Rest

Saturday- Rest

Sunday- 5km jog

Week 7

Monday-Rest

Tuesday- Run for 1 minute. Walk for 90 seconds. Repeat x 12.

Wednesday- Rest

Thursday- Run for 1 minute. Walk for 90 seconds. Repeat x 12.

Friday- Rest

Saturday- Rest

Sunday- 6km jog

Week 8

Monday-Rest

Tuesday- Run for 1 minute. Walk for 90 seconds. Repeat x 10.

Wednesday- Rest

Thursday- Run for 1 minute. Walk for 90 seconds. Repeat x 10.

Friday- Rest

Saturday- Rest

Sunday- 7km jog

Week 9

Monday-Rest

Tuesday- Run for 1 minute. Walk for 1 minute. Repeat x 12.

Wednesday- Rest

Thursday- Run for 1 minute. Walk for 1 minute. Repeat x 12.

Friday- Rest

Saturday- Rest

Sunday- 8km jog

Week 10

Monday-Rest

Tuesday- Run for 1 minute. Walk for 1 minute. Repeat x 12.

Wednesday- Rest

Thursday- Run for 1 minute. Walk for 1 minute. Repeat x 12.

Friday- Rest

Saturday- Rest

Sunday- 6km jog

Week 11

Monday-Rest

Tuesday- Run for 1 minute. Walk for 1 minute. Repeat x 12.

Wednesday- Rest

Thursday- Run for 1 minute. Walk for 1 minute. Repeat x 12.

Friday- Rest

Saturday- Rest

Sunday- 7km jog

Week 12

Monday-Rest

Tuesday- 5km jog.

Wednesday- Rest

Thursday- 3km jog.

Friday- Rest

Saturday- Rest

Sunday- Pigsback 5k and 10k in aid of the Marie Keating Foundation 

Nutrition Tips

• Before a training session eat approximately 2 hours beforehand, to ensure the food can be digested and used as an energy source.
• This meal should contain a slow releasing carbohydrate, protein and healthy fats, for example a good pre training meal could be chicken, avocado and sweet potato.
• After training we need to refuel our bodies for optimum recovery with another balanced meal within 90 minutes. For example, a grilled salmon fillet with brown rice and green beans would be ideal.
• It is essential that we re-hydrate after training, by weighing yourself before and after a training session we can see how much water we need to take in. The amount we need to drink should be 150% of what we’ve lose. If there is a 1KG difference, we need to drink 1.5L of water.
• Overall, you should be aiming to have 3 meals a day with 2 small snacks, while staying hydrated throughout the day. These meals should be clean, natural and unprocessed with little or no sugar.