5km plan for beginners: weeks 9 - 12 | Mencap | Easy Read

5km plan for beginners: weeks 9 - 12

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

This is part 3 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

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

You can read part 2 of the plan at https://www.mencap.org.uk/easyread/5km-plan-beginners-weeks-5-8

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 9: run for a longer time

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 woman holding her thumbs up and smiling

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

A diary with circles around Wednesday and 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 Wednesday and Thursday.

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

On Friday, jog for 15 minutes.

A man wearing a tracksuit with his thumb up.

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 Saturday.

A diary with the word Sunday circled, a timer showing 25 minutes and a woman running.

On Sunday, jog for 25 minutes.

A man with his thumbs up.

Keep moving and go at a speed that is easy for you.

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 10: run for a longer time

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

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

On Wednesday, jog for 20 minutes.

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

Keep moving and go at a speed that is easy for you.

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 and a woman running.

On Friday, jog for 15 minutes.

A man wearing a tracksuit with his thumb up.

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 Saturday.

A diary with the word Sunday circled, a timer showing 30 minutes and a woman running.

On Sunday, jog for 30 minutes.

A timer showing 30 minutes beside someone wearing some trainers and running.

Remember that you need to jog for 30 minutes and try to keep going at the same speed all 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 11: be your best

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 lady with her thumb 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 20 minutes and a woman running.

On Thursday, jog for 20 minutes.

A man in a tshirt 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 30 minutes and a woman running.

On Sunday, jog for 30 minutes.

A timer showing 30 minutes beside someone wearing some trainers and running.

This is the last long run before the race. Keep going at the same speed all 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 12: the week of the race!

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 woman with both her thumbs up smiling

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 man wearing a tracksuit with his thumb up.

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.

Two people in sports clothes with a start banner and a 5km sign.

On Sunday, take part in the race.

A man wearing a tshirt smiling with his thumb up. Beside him is a smiley face emoji.

Stay relaxed and enjoy the day.

A man wearing shorts and tshirt looking happy with his arms raised.

Well done for doing so much in a few weeks!