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Parkwalk: Strive for Five

Ready to strive for five? This virtual eight-week programme will guide you step by step to completing a 5k walk.

Commencing on Monday 15th January 2024, a qualified instructor will virtually guide you through an 8 week programme. Each week, participants will receive an email with their training programme for the upcoming week and useful tips to help you along the way.

You can walk at the same pace throughout or, if you want, you can alter the pace that you walk as indicated on the 8 week plan. Remember that any plan is only a guide, so please do go at your own pace and do as much or as little as you can or want, celebrating your progress along the way.

By the end of the 8 week programme, participants are encouraged to compete a 5K walk at their local Parkrun. Those who attend Craigavon City Park parkrun on Saturday 9th March, will receive a medal.

Registration is FREE, so don’t delay; register today.

Print out this plan, and tick off each week as you go. More detailed information here.

FAQ's

PARKWALK STRIVE FOR FIVE - WEEKLY PLAN

Week one

15 minutes of walking every other day at an easy pace (this doesn’t have to be done in one go, take breaks as you need to).

Week two

15 minutes of walking every other day at an easy pace (remember, this doesn’t have to be done in one go). Try to add in a 5 minute or 500m continuous walk (you could consider doing 1 minute of faster paced walking and 1 minute of easy walking) once a week.

Week three

15 minutes of walking every other day at a steady pace (this doesn’t have to be done in one go).
Also try to do a 10-12 minute or approx 1K continuous walk (also try alternating 2 minutes of faster pace walking and 1 minute of easy walking) once a week.

Week four

You’re half way there!

15 minutes of walking every other day at a steady pace (this doesn’t have to be done in one go).
If you can, add in a 15 minute or approx 1.5K / 1 mile continuous walk (alternating 3 minutes of faster pace walking and 2 minutes easy) once a week.

Week five

15 minutes of walking every other day (this doesn’t have to be done in one go).
Also try for a 30 minute or approx 2.5K continuous walk (maybe alternating 5 minutes of faster paced walking and 2 minute steady) once a week.

Week six

15 minutes of walking every other day (this doesn’t have to be done in one go).
Add a 40 minute or approx 3K continuous walk (alternating 7 minutes of faster paced walking and 3 minutes easy) once a week.

Week seven

17 minutes of walking every day (this doesn’t have to be done in one go).
Plus try to do a 50 minute or approx 4K walk (alternating 10 minutes faster paced walking and 5 minutes easy) once a week.

Week eight

60 minute or 5k walk.

Well done! You did it!

HEALTH & SAFETY CONSIDERATIONS BEFORE YOU START WALKING

These sessions are completed at your own risk. Please consider the weather conditions at this time of year. Wear a hi-viz jacket or reflective clothing when out in the dark, if possible. If you have any health concerns about beginning an exercise programme, make an appointment to see your GP and discuss it with them first.

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