Sudbury Fun Run
Sofa to 5 Mile Training Plan in 12 weeks.
For those wanting to take part in the Sudbury Fun Run this year but who may find the
thought of running 5 miles a bit daunting, below is a 12 week training plan to get you
from the sofa to the finish of the Fun Run on Good Friday. It starts very simply and
builds steadily to reach the goal.
The plan is primarily aimed at people who are running for the first time, but if you can
run a mile or even slightly further, you can pick the plan up at your preferred distance.
Where cross training is mentioned, it means walking, cycling, swimming etc.
Week 1
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Run 100 metres then walk 300 metres. Repeat 4 times.
Rest or walk for 20 minutes.
Run 100 metres then walk 300 metres. Repeat 4 times.
Rest or walk for 20 minutes.
Run 100 metres then walk 300 metres. Repeat 4 times.
Rest or walk for 20 minutes.
Rest.
Week 2
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Run 200 metres then walk 200 metres. Repeat 4 times.
Rest or walk for 20 minutes.
Run 200 metres then walk 200 metres. Repeat 4 times.
Rest or walk for 20 minutes.
Run 200 metres then walk 200 metres. Repeat 4 times.
Walk for 30 minutes.
Rest.
Week 3
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Run 300 metres then walk 100 metres. Repeat 4 times.
Walk for 20 minutes
Run 300 metres then walk 100 metres. Repeat 4 times.
Walk for 20 minutes
Run 300 metres then walk 100 metres. Repeat 4 times.
Walk for 30 minutes
Rest.
Week 4
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Run 1 mile.
Rest
Run 1 mile.
Walk for 20 minutes.
Run 1 mile.
Rest
Rest
Week 5
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Run 1 mile.
Rest.
Run 1 mile.
Cross Training for 45 minutes.
Rest.
Run 1 mile.
Walk 30 to 40 minutes.
Week 6
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Run 1.5 miles.
Rest.
Run 1 mile.
Cross training for 45 minutes.
Rest.
Run 1.5 miles.
Walk 30 to 40 minutes.
Week 7
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Run 1.5 miles.
Rest.
Run 2 miles.
Cross training for 45 minutes.
Rest.
Run 2 miles.
Walk 30 to 40 minutes.
Week 8
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Run 2 miles.
Rest
Run 1.5 miles.
Cross training for 45 minutes.
Rest.
Run 2.5 miles.
Walk 30 to 40 minutes.
Week 9
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Run 2 miles.
Rest.
Run 3 miles.
Cross training for 45 minutes.
Rest.
Run 3 miles.
Walk 30 to 40 minutes.
Week 10
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Run 3 miles.
Rest.
Run 3.5 miles.
Cross training for 45 minutes.
Rest.
Run 3.5 miles.
Walk 30 to 40 minutes.
Week 11
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Run 4 miles.
Rest.
Run 3 miles.
Cross training for 45 minutes.
Rest.
Run 4.5 miles.
Walk 30 to 40 minutes.
Week 12 - The week of the Fun Run!
Take it easy this week.
Day 1: 30 minutes gentle run.
Day 2: Rest.
Day 3: 30 minutes gentle run.
Rest for the remainder of the week with gentle walks to keep the legs moving.