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Walk -> 5km run


Matty Graham

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8 Weeks

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Plan Description

Just starting out, returning from an extended break or injury?

The problem most people face when trying to start running or when returning from an extended break or injury is how to safely get back 'up and running'. Stress fractures, Achilles strains and knee injuries are often the things that await these people.

This training plan has been designed by Strength and conditioning expert Ryan Shanks and Sport Scientist and Performance Coach Matty Graham of Exponential Performance Coaching to guide beginners and those returning from injury slowly and safely back to running.

Using a combination of walking, jogging and running sessions over 8 weeks you will be gradually progressed from walking to being able to complete 5km of running.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Walk x2
0:55 hrs 0:30 hrs
Run x1
0:33 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
0:55 hrs 0:30 hrs
0:33 hrs 0:40 hrs

Training Load By Week

Matty Graham

Exponential Performance Coaching

My name is Matty Graham, I live in Wanaka New Zealand.

My coaching aim is to provide effective sport science base training programmes and support to help athletes of all levels to perform at their peak and achieve their goals.

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