We hope you’re doing OK at home and making sure you get out for some exercise every day. If you want to try something different, our PE team are setting you the challenge of completing the ‘Couch to 5K’ training programme. The idea is to get exercise, have fun, and once we’re allowed to return to the academy, we will have a mass 5K run to celebrate life getting back to normal.
Each week the PE Dept will send you the training programme and, if you follow it, you will get super fit in no time. To help motivate you, our staff will video their own training sessions and upload them below:
Remember, you must keep social distancing whilst completing your training. Our advised programme is below:
Week 1
- Monday – 5-minute warm-up walk, then alternate 60 seconds of running with 90 seconds of walking for a total of 20 minutes.
- Wednesday – 5-minute warm-up walk, then alternate 60 seconds of running with 90 seconds of walking for a total of 20 minutes.
- Friday – 5-minute warm-up walk, then alternate 60 seconds of running with 90 seconds of walking for a total of 20 minutes.
Week 2
- Monday – For the runs in week 2, you will begin with a brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes.
- Wednesday – For the runs in week 2, you will begin with a brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes.
- Friday – For the runs in week 2, you will begin with a brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes.
Week 3
Start with a brisk walk for 5 minutes to warm-up and then complete the following twice through:
- 90 secs running
- 90 secs walking
- 3 mins running
- 3 mins walking
Try and complete this on Monday, Wednesday and Friday. Have fun, stay safe, get fit.
Week 4
- Begin with a brisk 5 minute warm-up walk
- Three minutes of running
- 90 seconds walking
- Five minutes running
- Two and a half minutes walking
- Three minutes running
- 90 seconds walking
- Five minutes running
Try and complete this on Monday, Wednesday and Friday. Well done for keeping with the programme so far!
Week 5 – all different runs this week!
Run 1:
- Five min brisk walk warm-up
- Five mins run
- Three mins walk
- Five mins run
- Three mins walk
- Five mins run
Run 2:
- Five min brisk walk warm-up
- Eight mins run
- Five mins walk
- Eight mins run
Run 3:
- Five mins brisk walk warm-up
- Twenty mins continuous running (no walking)
Week 6
As with Week 5, there are three different runs for this week.
- Run 1: brisk five minute warm-up walk, then five minutes running, three minutes walking, eight minutes running, three minutes walking and five minutes running.
- Run 2: brisk five minute warm-up walk, then ten minutes running, three minutes walking, ten minutes running
- Run 3: brisk five minute warm-up walk, then twenty-five minutes with no walking
Week 7
For the runs in week 7, you will begin with a brisk five minute warm-up walk, then twenty-five minutes of running. You will need to do this 3 times this week. Good luck!
Week 8
There are three runs in week 8 on Monday, Wednesday and Friday. Each run should be 28 minutes continuous running – remember to warm up and be careful!
Week 9 – the final week!
During the final week, there are three runs to complete on Monday, Wednesday and Friday. Each run should be 30 minutes continuous running – good luck to all, and well done for completing the programme!
