5km plan for people who can run: weeks 9 - 12 | Mencap | Easy Read

5km plan for people who can run: 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 booklet with the word plan on the cover and a picture of a boy 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

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-people-who-can-run-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 hill with some trees and a double headed arrow on the hill.

On Tuesday, do some hill running.

A boy running up a hill.

Run up a fairly steep hill.

A man walking down a hill.

Then walk back down the hill.

A green slope with a double headed arrow above the slope and x 6 above the arrow.

Do this 6 times.

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

On Wednesday, 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 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 timer showing 25 minutes beside someone wearing some trainers and running.

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 wearing a tracksuit with his thumb up.

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

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

Week 10: run for a longer time

On Monday, run for 20 minutes.

A man with his thumbs up.

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 page with the word Wednesday circled, a timer showing 30 minutes and a woman running.

On Wednesday, run for 30 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 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 lady with her 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 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 11: be your best

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

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

On Tuesday, do some interval training for 45 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 45 minutes.

Keep doing this for 45 minutes.

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

On Wednesday, run for 25 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 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 timer showing 25 minutes beside someone wearing some trainers and running.

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 45 minutes and a woman running.

On Sunday, run for 45 minutes.

A timer showing 45 minutes and a pair of legs 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 page with the word Tuesday circled, a timer showing 20 minutes and a woman running.

On Tuesday, run for 20 minutes.

A woman holding her thumbs up and 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 page with the word Thursday circled, a timer showing 25 minutes and a woman running.

On Thursday, run for 25 minutes.

A man with his thumbs up.

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

A diary with the word Friday circled and a cross beside a man crouched ready to run.

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

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

On Saturday, run for 10 minutes.

A man in a tshirt smiling.

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

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!