PaddyMc Fitness

9️⃣ Weeks
3️⃣ Runs a week
5️⃣km Challenge

Last run of the program

Run 5km or for 40minutes, which ever comes first. So if you hit the 5km within the 40min time frame then you can stop otherwise you will keep going for the full 40min.

Last run before the big test

Week 9️⃣

The final week in our couch to 5km challenge. Friday is the day we aim to hit the 5km or as close as possible without stopping.

First run of the week is a straight 30min run

Last run of the week, next week is the final week which will also be the big test to run 5km with no breaks.

Mid week run

Reduced the rest period but also the second working set so will be able to push the bar again on Friday.

Week 8️⃣

Next week will be the last week but still 3 planned runs for this week.

Last run of the week and the longest run so far.

Combined 35min of running 🥵

☘️Lá Fhéile Pádraig Sona Duit ☘️

Week 7️⃣ midweek run

Week 7️⃣

2 rounds of 15minutes work with 5minutes of rest in between.

First 15min might be just about finding the right pace for you as you may need to peel it back slightly compared to previous runs

Last run of the week, first run in double digits for time.

3 rounds of 10min run x 3min walk