Armagh City, Banbridge and Craigavon Borough Council Health and Recreation Department
Ready to strive for five? This virtual eight-week programme will guide you step by step to completing a 5k walk.
Parkwalk: Strive for Five
Commencing on Monday 25 March 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.
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.
BOOKING INFORMATION
BOOKINGS OPENING SOON
