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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 this is your first 5k or your latest in a series of running triumphs, register now, lace up your runners and get training and we look forward to seeing you in October.
Click here for the 10K training plan.
Beginners 5K Training Plan
Week 1
Monday- Rest
Tuesday- Run for 30 seconds, walk for 1 minute. Repeat x 6
Wednesday- Rest
Thursday- Run for 30 seconds, walk for 1 minute. Repeat x 6
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 6
Wednesday- Rest
Thursday- Run for 30 seconds, walk for 1 minute. Repeat x 6
Friday- Rest
Saturday- Rest
Sunday- Jog for 800m
Week 3
Monday- Rest
Tuesday- Run for 30 seconds, walk for 1 minute. Repeat x 6
Wednesday- Rest
Thursday- Run for 30 seconds, walk for 1 minute. Repeat x 6
Friday- Rest
Saturday- Rest
Sunday- Jog for 800m
Week 4
Monday- Rest
Tuesday- Run for 30 seconds, walk for 1 minute. Repeat x 6
Wednesday- Rest
Thursday- Run for 30 seconds, walk for 1 minute. Repeat x 6
Friday- Rest
Saturday- Rest
Sunday- Jog for 1.2km
Week 5
Monday- Rest
Tuesday- Run for 1 minute, walk for 90 seconds. Repeat x 8
Wednesday- Rest
Thursday- Run for 1 minute seconds, walk for 90 seconds. Repeat x 8
Friday- Rest
Saturday- Rest
Sunday- Jog for 1.6km
Week 6
Monday- Rest
Tuesday- Run for 1 minute, walk for 90 seconds. Repeat x 8
Wednesday- Rest
Thursday- Run for 1 minute seconds, walk for 90 seconds. Repeat x 8
Friday- Rest
Saturday- Rest
Sunday- Jog for 2km
Week 7
Monday- Rest
Tuesday- Run for 1 minute, walk for 90 seconds. Repeat x 8
Wednesday- Rest
Thursday- Run for 1 minute seconds, walk for 90 seconds. Repeat x 8
Friday- Rest
Saturday- Rest
Sunday- Jog for 2.4km
Week 8
Monday- Rest
Tuesday- Run for 1 minute, walk for 90 seconds. Repeat x 8
Wednesday- Rest
Thursday- Run for 1 minute seconds, walk for 90 seconds. Repeat x 8
Friday- Rest
Saturday- Rest
Sunday- Jog for 2.8km
Week 9
Monday- Rest
Tuesday- Run for 1 minute seconds, walk for 1 minute. Repeat x 10
Wednesday- Rest
Thursday- Run for 1 minute seconds, walk for 1 minute. Repeat x 10
Friday- Rest
Saturday- Rest
Sunday- Jog for 3.2km
Week 10
Monday- Rest
Tuesday- Run for 1 minute seconds, walk for 1 minute. Repeat x 10
Wednesday- Rest
Thursday- Run for 1 minute seconds, walk for 1 minute. Repeat x 10
Friday- Rest
Saturday- Rest
Sunday- Jog for 3.6km
Week 11
Monday- Rest
Tuesday- Run for 1 minute seconds, walk for 1 minute. Repeat x 10
Wednesday- Rest
Thursday- Run for 1 minute seconds, walk for 1 minute. Repeat x 10
Friday- Rest
Saturday- Rest
Sunday- Jog for 4km
Week 12
Monday- Rest
Tuesday- 4.5km jog
Wednesday- Rest
Thursday- 2km jog
Friday- Rest
Saturday- Rest
Sunday- Pigsback 5k 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.
