TRAINING GUIDE

 

Finishing RBC Race for the Kids’ 5km course is achievable for everyone, even beginners. To assist with your preparation we have prepared a four-week training schedule.*

Follow the simple training guide below to prepare for the 5km race.

WEEK 1

Monday - Run/Walk 30 Minutes

Tuesday - Walk 30 Minutes

Wednesday - Run/Walk 30 Minutes

Thursday - Walk 30 Minutes

Friday - REST

Saturday - Run/Walk 3KM

Sunday - Rest/Walk

WEEK 2

Monday - Run/Walk 30 Minutes

Tuesday - Walk 30 Minutes

Wednesday - Run/Walk 30 Minutes

Thursday - Walk 30 Minutes

Friday - REST

Saturday - Run/Walk 4KM

Sunday - Rest/Walk

WEEK 3

Monday - Run/Walk 30 Minutes

Tuesday - Walk 30 Minutes

Wednesday - Run/Walk 30 Minutes

Thursday - Walk 30 Minutes

Friday - REST

Saturday - Run/Walk 5KM

Sunday - Rest/Walk

WEEK 4

Monday - Run/Walk 30 Minutes

Tuesday - Walk 30 Minutes

Wednesday - Run/Walk 30 Minutes

Thursday - Walk 30 Minutes

Friday - REST

Saturday - Run/Walk 6KM

Sunday - Rest/Walk

*Training schedule is adapted from the Galloway J Galloway’s 5KM/10KM Running

Key points to consider before race day:

  1. Make sure you have consulted with your doctor before engaging in any training program if you are over 40, overweight, or you have not exercised for some time.
  2. A good warm up is very important as it helps prepare your body for exercise and avoid injuries.  Remember to warm up and cool down before and after any exercise.