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5k Training Guide: Week 2

This week you will be upping the intensity slightly.

By slightly increasing the difficulty each week your body will adapt to the training and you will become fitter and stronger. Make sure you are consuming enough calories for the amount of energy you are using. If you are unsure of your Resting Metabolic Rate, you can come into fit8 in Wimbledon or Warren House for a full Metabolic Profiling Test. The resting test will establish how many calories you burn at rest on a daily basis and the exercise test will establish which heart rate zones you should work out in to exercise most efficiently. Visit and click on the metabolic profiling tab for more information.

Session 1

This session will last for 30 minutes. It will start to challenge you more than last week in order to develop your cardiovascular system for the 5km race.

  • Run for 1 minute
  • Walk for 1 minute
  • Repeat this 15 times

Increasing the amount of ‘work’ and reducing the amount of rest time will encourage your body to adapt to the training. By training for 30 minutes you will be approaching the amount of time you will be running the 5km race in.

Session 2

This session will last for 21 minutes. This session is shorter than the previous session but it will be at a higher intensity in order for you to recruit a different energy system.

  • Sprint for 20 seconds
  • Walk for 10 seconds
  • Repeat this 8 times (4 minutes worth). then walk for 3 minutes.
  • Repeat this 3 times.

Session 3

This is a circuit session with a similar look to last week’s with some different exercises. Perform each exercise for 1 minute with no rest between each exercise. Rest for 1 minute after each round of exercises.

  • Bodyweight squats
  • Walking lunges: Take a big stride forwards and drop your back knee until it is 1 inch off the ground. Then stand and repeat with the other leg.
  • Mountain climber: In a press up position, pull one knee towards your chest then back in the original position. Repeat this with the other leg.
  • Tricep dips: Using a bench or chair, place your hands on the edge and your legs straight in front of you. Lower your body down unitl your arms are at 90 degrees. Push back up until your arms are straight.
  • Stair climbs: Run/walk up a flight of stairs, make sure you are careful on your way down.

Louise Whelan is cofounder of fit8. The fit8 and Time & Leisure 5k Run in aid of The Wimbledon Guild will take place at Warren House, 11am on 19 May

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