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Barking and Dagenham 5 Mile Run and 3km Fun Run 

Training tips - 5 mile schedule 

How much do you need to train to be able to run a 5 mile run? Some people, who have a reasonably good level of fitness, because they work out regularly or participate in other sports, should probably be able to go out and run 5-6 miles on very little training. They might be sore the week after the event but they could still finish.

But if you make the decision to run the 5 mile run you might as well do it right. Below is a 6 week training schedule to help get you to the finish line. To participate in the programme you should have no major health problems and should be in reasonably good shape.

If you find some of the workouts too difficult you might want to walk some the route instead of running. That's fine.


Week 1
Day 1 - 1 mile run
Day 2 - 1 mile run
Day 3 - 2 mile run

Week 2
Day 1 - 1 mile run
Day 2 - 2 mile run
Day 3 - 2.5 mile run

Week 3
Day 1 - 2 mile run
Day 2 - 2 mile run
Day 3 - 3 mile run

Week 4
Day 1 - 2.5 mile run
Day 2 - 2 mile run
Day 3 - 4 mile run

Week 5
Day 1 - 3 mile run
Day 2 - 2 mile run
Day 3 - 4 mile run

Week 6
Day 1 - 2 mile run
Day 2 - 1 mile run
Day 3 - 5 mile run

Running work outs 

Ideally put 1 foot in front of the other and run. It sounds simple and it is! Don't worry about the speed just cover the distance. Ideally you should be able to talk comfortably while you do so. Under this programme you run 3 days a week I would suggest Tuesday, Thursday and Sunday with Sunday being the long run day.

You can, of course, schedule the runs for other days but have a non-running between work outs. You will find the local park an ideal place to run. Use the grass if possible. Feel free to walk during your runs at any time if you feel tired or need a break.

Nobody cares whether you run the full 5 mile run - they are more concerned that you finish. If this means walking every step of the way in training and in the run then do it!

Stretching and strength 

Monday is the day I advise you do some stretching and strength training. Easily stretch the running muscles. Strength training could consist of sit-ups, push-ups or use of free weights.


1 day a week try some cross-training. It could be swimming, cycling or an aerobic class, even a visit to the local gym. What cross-training you do depends on your personal preference, but don't make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.


The most important day in any running programme is rest. Rest days are as important as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recover days you will not improve. In this programme 2 rest days are scheduled each week.

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