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Whether you’re a seasoned athlete or a weekend walker, everyone can train to run a 5km or 10km course. For some, it’s just about finishing, but for others, it’s about pushing themselves towards a new personal best.
Whatever your motivations, FORMULA RUN is a chance for you to get outdoors, get active and have fun as you help to raise funds and awareness for cancer in men.
To help you be your best on the day, we’ve enlisted the help of fitness guru Ken Kunin, owner of Revolution Fitness, Wynnum.
Below, Ken’s put together a personal training program for both our 5km and 10km FORMULA RUN challengers. So start gearing-up for men with cancer and get training today!
Ken’s six-week gear-up guide
Whatever distances you decide to train for, always remember to:
- Exercise at moderate intensity in hot or humid conditions
- Do not undertake hard exercise or exercise in hot or humid weather if you feel unwell or are recovering from recent illness
- Drink water before, during and after exercise
- Make sure you warm up properly before exercising
- Stop exercise if you feel unwell when exercising hard or if exercising in hot or humid weather
Ready to Run 5km Program
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Week
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Session 1
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Session 2
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Session 3
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1
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Jog 1min/walk 2min x 6
Total=18min
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Jog 1min/walk 2min x 6
Total=18min
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Jog 1min/walk 2min x 6
Total=18min
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2
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Jog 2min/walk 2min x 5
Total=20min
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Jog 2min/walk 2min x 5
Total=20min
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Jog 3min/walk 2min x 4
Total=20min
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3
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Jog 4min/walk 2min x 4
Total=24min
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Jog 4min/walk 2min x 4
Total=24min
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Jog 6min/walk 2min x 3
Total=24min
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4
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Jog 6min/walk 2min x 3
Total=24min
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Jog 7min/walk 2min x 3
Total=27min
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Jog 12min/walk 2min x 2
Total=28min
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5
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Jog 12min/walk 2min x 2
Total=28min
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Jog 15min/walk 1min x 2
Total=32min
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Jog 25min
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6
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Jog 28min
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Jog 5min/walk 2min x 4
Total=28min
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Race Day 5km
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Tips
- Warm up by walking for 5mins and building up the pace to a jog
- Perform each session once during that week for a total of 3 sessions
- Allow at least one rest day between each session for the first two weeks. E.g. Monday (Session 1), Wednesday (Session 2), Saturday (Session 3)
- Stretch the leg muscles after each session
- If you haven’t already, get yourself a properly fitted pair of running shoes. This will help prevent injury or soreness
- Ease into the program and don’t try to go too hard too soon. If you can’t complete a session, repeat that session next week before moving on
- Try to run on level ground, preferably a grass oval, for the first couple of weeks to get your body used to the impact
- Get a training partner and run together to make it more enjoyable
Ready to Run 10km Program
The 10km program is only recommended for those who have completed a 5km race, or are running continuously for over 30mins. It is recommended beginners try the 5km program first.
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Week
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Session 1
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Session 2
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Session 3
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1
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30min steady pace
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6 min at 5km pace/jog slow 5min x 3
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40min Steady Pace
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2
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35min steady pace
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2 x 2km with 3min recovery walk in between
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45min Steady Pace
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3
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40min steady pace
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6min at 5km pace/jog slow 4min x 4
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50min Steady Pace
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4
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45min steady pace
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5 x 1km with 2min recovery walk
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55min 10km Race Pace
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5
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50min steady pace
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6min at 5 km pace/jog slow 3min x 5
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60min 10km Race Pace
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6
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6x500m with 2min recovery walk
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40min steady pace
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Race Day 10km
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Tips
- Try to space the 3 sessions out over the week to allow adequate recovery
- Practice your pre and during race meals and hydration while training to find the best timing for you
- Make sure you do a 5-10 minute warm up of walking and dynamic stretches before each session
- Always stretch after each session
If you require further assistance or have any questions about training for FORMULA RUN, please email Ken Kunin from Revolution Fitness on
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
or why not check out the website video link on "how to train" for FORMULA Run.
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