The 5k Plan

Yes, you will be a runner! Nike Master Trainer Sonja Moses shows you how…

Week 1: Groundwork

Monday – Gait Analysis 
An expert looks in depth at the way you run to see where you need extra support. This will help you to find your perfect running trainers and minimise chances of injury. 
TOP TIP: Get your gait analysed at Nike stores, Asics or specialist running shops.

Wednesday – Core Workout
Book in for a core-based session like Pilates, or watch our core strength video with Sonja Moses. 
‘A stronger core encourages good posture which helps improve your running,’ says Moses. 

Saturday – Put together a running playlist 
‘The right music can lift a running workout through enhancing mood by up to 15 per cent, lowering the perception of effort by up to 12 per cent, and providing a rhythmic pattern to help maintain a steady stride rate,’ says Dr Costas Karageorghis, global expert in music and exercise for Shock Absorber.

Week 2: Start Running

Monday – Learn the Basics
You’re about to start running. During this week, every time you set off, perform these six checks: 1. Start with your head up and make sure you are facing forward not looking around. 2. Check that your shoulders are relaxed. 3. Make sure elbows and hands are at waist level – keep them loose but not floppy. 4.When you begin to move, propel yourself forward, as if you are falling (but not!). 5. Take strides that feel natural to you. 6. Breathe with a natural rhythm.

Monday –  5K Walk
Plan your route on the Nike+ Running app or at runningmap.com. Think about everything you’ve learned and walk your way round. Walking takes longer, but it will give you a confidence boost; remember, if you’ve walked 5k, you can run it –  it’s just a question of speed.

Wednesday –  Watch ELLE’s Leg and Glute Strengthening video with Moses

Saturday – 1.5K Walk-Run 
Plan a short route and this time incorporate some gentle jogging. Don’t run fast and remember you can slow to a walk when it gets tough – just start running again when you have your breath back. 

Week 3: Persevere

Monday – 1.5K Walk-Run 
Today try to run more than you walk. Remember, you don’t have to run fast.

Wednesday – Sprinter Drills Sprinter drills are exercises that help improve your technique, posture and speed like toe and heel walks, skipping and hopping. (Video: coming soon)

Saturday – 1.5K Run 
Jog your route without stopping, thinking about all the skills you have learned. Don’t worry about pace or time; listen to some calming music that will help you keep a steady pace.

Week 4: Time to Push

Monday – 1.5K run with intervals 
Today, run at your usual pace but include some high-intensity bursts – run fast for 30 seconds or use lamp posts as a goal, sprinting from one to the next. Adding a few of these bursts throughout your 1.5k run will 
help to improve your fitness.  

Wednesday  – Go to a Class Book a challenging class – like circuits or aerobics – suitable to your fitness level.

Saturday – 3K Interval Run
Now you can run 1.5k at a steady pace, extend the distance and map a 3k route using your app.  Run 1.5k slow, 0.5k fast, 0.5k slow, 0.5k fast.

Make sure your diet is healthy! Click here for your running club eating plan...

Week 5: Nearly There

Monday – 2.5K Interval Run
Stick to interval running but map a 2.5k route, and this time alternate 0.5k slow, 0.5k fast and so on, for the whole distance.

Wednesday – Core Training
Do ELLE’s Core, Glutes and Legs video tutorials workout, along with some sprinter drills. 

Saturday – 4K Run
Today map and run 4K. It will be your longest run so far – just take it slow and see how you get on. 
 

TOP TIP: ‘Running should be stress relieving. Before heading out on a longer run, clear your mind and visualise yourself succeeding at running the route,’ says Moses.