5km plan for people who can run: weeks 5 - 8 | Mencap | Easy Read

5km plan for people who can run: 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 running

It is for people who can run.

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-people-who-can-run

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 5: run longer and further

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

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

On Tuesday, run for 20 minutes.

A man smiling with his thumbs up.

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

A diary page with the word Wednesday circled, a timer showing 35 minutes and a woman looking at her watch.

On Wednesday, do some interval training for 35 minutes.

A boy running with movement marks by his arm and feet and a timer showing 5 minutes.

Run quite fast for 5 minutes.

A man walking and a timer showing 3 minutes.

Then walk for 3 minutes.

A timer showing 35 minutes.

Keep doing this for 35 minutes.

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 page with the word Friday circled, a timer showing 25 minutes and a woman running.

On Friday, run for 25 minutes.

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

Make sure you run up and down hills and slopes.

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 page with the word Sunday circled, a timer showing 40 minutes and a woman running.

On Sunday, run for 40 minutes.

A timer showing 40 minutes and a pair of legs running.

Remember that you need to run for 40 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 6: rest and get better at running

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

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

On Tuesday, run for 20 minutes.

A timer showing 10 minutes and a woman running.

Run at a speed that is easy for you for 10 minutes.

A boy running with movement marks by his arm and feet and a timer showing 30 seconds.

Then run as fast as you can for 30 seconds.

A timer showing 10 minutes and a woman running.

Run at a speed that is easy for you for another 10 minutes.

A boy running with movement marks by his arm and feet and a timer showing 30 seconds.

Then run as fast as you can for 30 seconds.

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, run 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 20 minutes and a woman running.

On Sunday, run for 20 minutes.

A person running in front of some trees.

Exercise somewhere different. You could try a different route, or run in a park.

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

Week 7: move on to the next level

On Monday, run for 20 minutes.

A woman with both her thumbs up smiling

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

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

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

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

On Wednesday, run for 20 minutes.

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

Run a bit faster than you usually run, but make sure you can keep going at the same speed all 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 page with the word Friday circled, a timer showing 20 minutes and a woman running.

On Friday, try to run for 20 minutes.

A woman is sitting down yawning with her hand to her mouth and her eyes closed

If you are too tired to run or jog, you do not need to exercise for the race today.

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 page with the word Sunday circled, a timer showing 45 minutes and a woman running.

On Sunday, run for 45 minutes.

A timer showing 45 minutes and a pair of legs running.

Remember that you need to run for 45 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 8: move on to the next level

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

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

On Tuesday, run for 25 minutes.

A man with his thumbs up.

Stay relaxed and and try to keep going at the same speed all the time.

A diary page with the word Wednesday circled, a timer showing 45 minutes and a woman looking at her watch.

On Wednesday, do some interval training for 45 minutes.

A timer showing 5 minutes and a boy running.

Run quite fast for 5 minutes.

A man walking and a timer showing 3 minutes.

Then walk for 3 minutes.

A timer showing 45 minutes.

Keep doing this for 45 minutes.

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 page with the word Friday circled, a timer showing 25 minutes and a woman running.

On Friday, run for 25 minutes.

A man wearing a tracksuit with his thumb up.

Stay relaxed and 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 Saturday.

A diary page with the word Sunday circled, a timer showing 40 minutes and a woman running.

On Sunday, run for 40 minutes.

A man smiling with his thumbs up.

Go at a pace that is easy for you for the first 10 minutes and the last 10 minutes.

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 people who can run: weeks 9 - 12.