Virtual Australian Challenge 5km Training Plan

Are you new to running or getting back into it and looking for some guidance on how to start? Well, we’ve got you covered. Athletics Australias' long distance coach, Adam Didyk and leading facilitator for AA recreational running coaching framework, Tim Crosbie, have prepared a beginner and advanced training plan to help you get ready to participate in the 5km event of Athletics Australia’s Virtual Australian Challenge.

Virtual Australian Challenge 5km Beginner Training Plan

RunFitTo3 Program - A training program designed to take novice runners from zero to 3kms. 2 running sessions are scheduled per week and we suggest a third session of cross training. In the Cross Training session consider going for a walk, swimming laps, riding your bike or join in with a yoga or pilates session. Before undertaking any exercise program, Athletics Australia strongly recommends that medical clearance to commence activity is obtained from a qualified Medical Practitioner. Session days are indicative only, but Athletics Australia recommends that you have at least one rest day between sessions to allow appropriate recovery.

Virtual Australian Challenge 5km Advanced Training Plan

This program assumes a solid foundation of initial fitness. For those who haven’t been regularly active (e.g. walking 20-30 mins 3-4 times per week), they should build some general base fitness before attempting this program. This program also assumes that you have a level of fitness that allows you to jog comfortably for 10 mins before commencing the training program. Further, if blocks of running aren’t achievable in the earlier stages of the program, they can be broken up to incorporate a mixture of running/jogging and walking. Participants should consult a healthcare professional before undertaking a fitness program such as this