Beginner's six-week training plan
If you’d like to train for the Standard Chartered Great City Race but don’t know where to start, check out our beginner’s 5K training plan below to get race-ready in just six weeks.
Three runs per week
Commit to just three runs each week and you and your team-mates will be in great shape to cross the Finish Line of the Standard Chartered Great City Race with smiles on your faces!
What’s Fartlek?
Some of the Thursday sessions are referred to as ‘Fartlek’, which means ‘speed play’ in Swedish. For these sessions, play with your pace by using your surroundings to determine the speed you jog or run.
For example, you could try to speed up for 50 metres after every fifth lamppost, or run on the flats and walk up any hills you encounter. Or, you could go out with a friend or team-mate and take it in turns to choose the pace, speeding up and slowing down as your fitness allows. Have fun with it!
Week 1
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Rest |
Jog 1 min, walk 1 min. Repeat 8 times. (16 mins total) |
Rest |
Jog 1 min, walk 1 min. Repeat 10 times. (20 mins total) |
Rest |
Rest |
Jog 2 mins, walk 1 min. Repeat 5 times. (15 mins total) |
Week 2
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Rest |
Jog 3 mins, walk 1 min. Repeat 5 times. (20 mins total) |
Rest |
20 mins Fartlek. |
Rest |
Rest |
Jog 3 mins, walk 1 min. Repeat 6 times. (24 mins total) |
Week 3
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Rest |
Jog 4 mins, walk 1 min. Repeat 6 times. (30 mins total) |
Rest |
20 mins Fartlek. |
Rest |
Rest |
Jog 5 mins, walk 1 min. Repeat 4 times. (24 mins total) |
Week 4
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Rest |
Jog 6 mins, walk 1 min. Repeat 4 times. (28 mins total) |
Rest |
25 mins Fartlek. |
Rest |
Rest |
Jog 7 mins, walk 1 min. Repeat 3 times. (32 mins total) |
Week 5
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Rest |
Jog 8 mins, walk 1 min. Repeat 4 times. (27 mins total) |
Rest |
30 mins Fartlek. |
Rest |
Rest |
Jog 9 mins, walk 1 min. Repeat 3 times. (30 mins total) |
Week 6
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Rest |
Jog 10 mins, walk 1 min. Repeat 3 times. (33 mins total) |
Rest |
Jog 10 mins, walk 1 min. Repeat twice times. (22 mins total) |
Rest |
Rest |
Run or walk 5K! |