5km plan for beginners: weeks 5 - 8 | Mencap | Easy Read

5km plan for beginners: weeks 5 - 8

3 files numbered 1, 2 and 3. There is a circle around file 2.

This is part 2 of a plan to help you to exercise to get ready for a 5km race.

A young man in a running starting position

It is for people who are new to running, or who have not done much running before.

3 files numbered 1, 2 and 3. There is a circle around file 1.

You can read part 1 of the plan at https://www.mencap.org.uk/easyread/5km-plan-beginners

A diary with circles around Monday and Tuesday. Beside the diary is a man in running gear crouching down and a red cross beside him.

Week 5: jog longer and further

You do not need to exercise for the race on Monday and Tuesday.

A diary with the word Wednesday circled, a timer showing 10 minutes and a woman running.

On Wednesday, jog for 10 minutes.

A timer showing 10 minutes beside someone wearing some trainers and running.

Try to jog all of the time.

A diary with a circle around Thursday. Beside the diary is a man in running gear crouching down and a red cross beside him.

You do not need to exercise for the race on Thursday.

A diary with the word Friday circled, a timer showing 15 minutes, a man walking and a woman running.

On Friday, walk and jog for 15 minutes.

Woman with speech bubble talking

Make sure you could still talk to someone while you move.

A diary with a circle around Friday. Beside the diary is a man in running gear crouching down and a red cross beside him.

You do not need to exercise for the race on Saturday.

A diary with the word Sunday circled, a timer showing 15 minutes and a woman running..

On Sunday, jog for 15 minutes.

A timer showing 15 minutes beside someone wearing some trainers and running.

Jog all of the time.

A diary with a circle around Monday. Beside the diary is a man in running gear crouching down and a red cross beside him.

Week 6: rest and get better at jogging

You do not need to exercise for the race on Monday.

A diary with the word Tuesday circled, a timer showing 10 minutes and a woman running.

On Tuesday, jog for 10 minutes.

A timer showing 10 minutes beside someone wearing some trainers and running.

Jog all of the time.

A diary with a circle around Wednesday. Beside the diary is a man in running gear crouching down and a red cross beside him.

You do not need to exercise for the race on Wednesday.

A diary with the word Thursday circled, a timer showing 15 minutes and a woman running.

On Thursday, jog for 15 minutes.

A timer showing 15 minutes beside someone wearing some trainers and running.

Remember that you need to jog for 15 minutes and try to keep going at the same speed all the time.

A diary with a circle around Friday. Beside the diary is a man in running gear crouching down and a red cross beside him.

You do not need to exercise for the race on Friday and Saturday.

A diary with the word Sunday circled, a timer showing 10 minutes and a woman running.

On Sunday, jog for 10 minutes.

A man in a tshirt smiling.

Relax and enjoy it!

A diary with a circle around Monday. Beside the diary is a man in running gear crouching down and a red cross beside him.

Week 7: move on to the next level

You do not need to exercise for the race on Monday.

A diary with the word Tuesday circled, a timer showing 10 minutes and a woman running.

On Tuesday, jog for 10 minutes.

A man smiling with his thumbs up.

Stay relaxed and go at a speed that is easy for you.

A diary with a circle around Wednesday. Beside the diary is a man in running gear crouching down and a red cross beside him.

You do not need to exercise for the race on Wednesday.

A diary with the word Thursday circled, a timer showing 15 minutes and a woman running.

On Thursday, jog for 15 minutes.

A timer showing 15 minutes beside someone wearing some trainers and running.

Jog all of the time.

A diary with a circle around Friday. Beside the diary is a man in running gear crouching down and a red cross beside him.

You do not need to exercise for the race on Friday and Saturday.

A diary with the word Sunday circled, a timer showing 20 minutes and a woman running.

On Sunday, jog for 20 minutes.

A timer showing 20 minutes beside someone wearing some trainers and running.

Keep moving and try to jog as much as you can in the 20 minutes.

A diary with a circle around Monday. Beside the diary is a man in running gear crouching down and a red cross beside him.

Week 8: move on to the next level

You do not need to exercise for the race on Monday.

A diary with the word Tuesday circled, a timer showing 15 minutes and a woman running..

On Tuesday, jog for 15 minutes.

A hill with some trees and a double headed arrow on the hill.

Make sure you jog up and down hills and slopes.

A diary with a circle around Wednesday. Beside the diary is a man in running gear crouching down and a red cross beside him.

You do not need to exercise for the race on Wednesday.

A diary with the word Thursday circled, a timer showing 15 minutes and a woman running.

On Thursday, jog for 15 minutes.

A man smiling

Stay relaxed and go at a speed that is easy for you.

A diary with a circle around Friday. Beside the diary is a man in running gear crouching down and a red cross beside him.

You do not need to exercise for the race on Friday and Saturday.

A diary with the word Sunday circled, a timer showing 20 minutes and a woman running.

On Sunday, jog for 20 minutes.

A timer showing 20 minutes beside someone wearing some trainers and running.

Jog all of the time.

3 files numbered 1, 2 and 3. There is a circle around file 3.

The next part of the plan is the 5km plan for beginners: weeks 9 - 12.