Croí’s Couch to 5K

By Croí’s Andrew McPhillips

Get Training For the Croí Night Run!

Congratulations! – you have taken the first step to a healthier lifestyle by signing up for the 5th Annual Croí Night Run/Walk/Jog. Not only will you be helping us lead the fight against heart disease and stroke, but you will also be making a positive change to your lifestyle! It has been proven that regular exercise decreases body fat, increases bone density, lowers rates of coronary heart disease, diabetes and high blood pressure while also contributing to our mental health by increasing our mood and energy levels.

So join our 9-week Couch to 5K!

Where to start? 

To get you successfully to the finish line, regardless if you are a total beginner or not, we have developed two training programmes to suit your needs. The programme you choose depends on how you want to complete the 5 kilometers (jog/run or walk). The duration of both programmes are 9 weeks in total and will prepare you for the finishing line by gradually building up your ability week by week.

Programmes

Let’s begin by setting your goal. The key is to set a realistic goal!

Would you like to:

  1. Jog/run the 5km; or
  2. Walk the 5km?
Training Programme 1 – run/jog:

Each week you will need to allocate 3 sessions per week, ideally having a day of rest in between allowing your muscles and joints to recover.

Click the table below to enlarge/print. 

Week 10 - Event Day, Oct 11th!

Considerations:

  • Always include a 15-minute warm-up of a brisk walk at moderate intensity (feels comfortable, makes you warm, slightly out of breath, but able to speak a sentence.
  • A jog/run is at a speed faster than walking where both feet are not in contact with the ground at the same time.
  • Always include a 10-minute cool-down walk at light intensity (feels easy, no shortness of breath and can have a conversation easily) at the end of each session incorporating some stretching into the cool-down.
Training Programme 2 – walk:

Each week you will need to allocate 4 or 5 sessions per week, ideally having a rest day in between training days. See pace descriptions at the end of this page.

Click the table below to enlarge/print:

Week 10 - Event Day, Oct 11th!

Considerations:

  • If you need to take a break, be sure to keep the feet moving to ensure a constant steady flow of blood around the body.
  • Take a break during the walks only if needed.
  • At the end of each session, always include a 10-minute cool-down walk at pace: light, incorporating some upper body and lower body stretches into the cool-down.

 

Pace Descriptions

Tips: 

  • Walk/Run with a friend or family member as you can motivate each other.
  • Wear comfortable footwear ideally a running shoe that has some support around the heel and cushioning underneath.
  • Always keep hydrated during your sessions and throughout the day (aim for at least 2/2.5L of water throughout the day).
  • Plan for rainy days, if you don’t wish to get wet,  plan on training indoors when it’s raining outside (a treadmill can be used or an indoor track) however, if you have never experienced a walk/jog/run in the rain you may be surprised how reviving it is (ps. just wear your raincoat).
  • To prevent injury, it is essential to warm-up and cooldown. A warm up of a walk for 15 minutes at a light pace will help warm up the muscles and a 10 minute cool down incorporating some stretches will help you cool down.
  • Include rest days between sessions but if this is not possible just listen to your body as the week’s progress.
  • Sometimes it is common to experience calf pain or pain in the shins the day after the session, if this occurs, apply a cold press for 15-20 minutes.
  • If you miss a day or week, do not fall off the wagon, start working from where you left it.
  • This programme is designed to ensure you will be able to complete your walk/jog/run even if you miss a week.
  • Print off your training programme and have it somewhere where it is at eye-view (e.g. on the fridge door) so you can track your progress and mark off each week as you complete the sessions.

Special thanks to our sponsor Evergreen Healthfoods.

Croi Night Run-25
Croi Night Run-4
Clearskiesahead Lucas-8672