Emmet from Rushe Fitness LIVE shares his top planning tips for conquering a 5K walk/run.

There is finally some good news starting to filter back into our lives.

With the start of the phased opening of the country happening today we not only have the re-opening of some local businesses, but we can also exercise outdoors in small groups of 4.

This is still under the guidelines of social distancing and providing you stay within your 5km radius from your home.

But, it finally allows ‘some’ normality to start to return to our lives.

With our options still being limited to what we can do outdoors in small groups, I’ve made a 5km plan for my Rushe Fitness Live members that they can use for starting to build up to a 5km and I’m sharing it with you also.


This is planned out for walking, but can be used for walking, jogging or running. ⁣⁣

It’s a matter of following the daily routine set out in the attached infograph and taking the rest days as set out also.

The times are in minutes and it is planned out the way I like to prepare for runs.

Quite often, people plan a 5k, by going out and trying to run a 5k and then they keep trying to do that. ⁣⁣If they get a few weeks in and they haven’t reached the milestone yet, they can become disheartened and give up.

This is a phased training program that will build you up to it over an 8 week period. ⁣⁣

You will notice that your midweek walks/runs are short and only between 15 and 20 mins in length.

Each Saturday you have a set goal of distance to try and hit.

Then on Sundays you have a long walk/jog/run which will test your endurance.
Again, if you cannot jog or run for the time allocated, you just walk or alternate between walking and jogging and take rest as you need it.

Remember that this doesn’t have to be running.

This is designed for those who want to get out walking, after being in lockdown for so long.

But, if you are already walking and you wanted to try jogging, this will allow you to build up to it, rather than just trying to start with a 5k.

⁣If you have always wanted to try one, now is your chance. ⁣⁣
Who are you going to go with?

Get your training partner ready and let’s keep active.

If you need help with a new fitness and health routine, Rushe Fitness Live can help!

In our online fitness community, we have daily workouts, recipe guides, guest speakers and guest fitness classes. And we also have a positive and supportive fitness community that will help and support you though the lockdown.

So, if you are ready to make a change, click the link below and subscribe to Rushe Fitness live now and keep the whole family fit and healthy!