West Kent Challenge | West Kent Challenge | Sevenoaks District Council

West Kent Challenge

If you would like to become more active in 2018, join the West Kent Challenge ‘Couch to 5k’. The challenge aims to get you walking or running up to 5k in a matter of weeks!

Unfortunately, due to the very wet weather and unsafe running conditions we have had to cancel the remainder of our free workshops taking place across the District and we apologise for any inconvenience. However, we hope to reschedule these for later in the year and you can still follow the Facebook group by searching ‘WKchallengecouchto5k’ where we will be posting updates and advice on staying fit.

You can also undertake your own challenge by following the week by week exercise plan below!

Week one

For your three runs in week one, you will begin with a brisk five-minute walk, then alternate one minute of running and one-and-a-half minutes of walking, for a total of 20 minutes.

Week two

For your three runs in week two, you will begin with a brisk five-minute walk, then alternate one-and-a-half minutes of running with two minutes of walking, for a total of 20 minutes.

Week three

For your three runs in week three, you will begin with a brisk five-minute walk, then two repetitions of one-and-a-half minutes of running, one-and-a-half minutes of walking, three minutes of running and three minutes of walking.

Week four

For your three runs in week four, you will begin with a brisk five-minute walk, then three minutes of running, one-and-a-half minutes of walking, five minutes of running, two-and-a-half minutes of walking, three minutes of running, one-and-a-half minutes of walking and five minutes of running.

Week five

There are three different runs this week:

Run one: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.

Run two: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.

Run three: a brisk five-minute walk, then 20 minutes of running, with no walking.

Week six

There are three different runs this week:

Run one: a brisk five-minute walk, then five minutes of running, three minutes of walking, eight minutes of running, three minutes of walking and five minutes of running.

Run two: a brisk five-minute walk, then 10 minutes of running, three minutes of walking and 10 minutes of running.

Run three: a brisk five-minute walk, then 25 minutes of running with no walking.

Week seven

For your three runs in week seven, you will begin with a brisk five-minute walk, then 25 minutes of running.

Week eight

For your three runs in week eight, you will begin with a brisk five-minute walk, then 28 minutes of running.

Week nine

For your three runs in week nine, you will begin with a brisk five-minute walk, then 30 minutes of running.

 

 

 

Further information and support

Download the Active 10 app

Like the West Kent Challenge Facebook page

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