Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 8

16nd Apr - 22nd Apr

Rest

Rest or go for 30–40 mins of easy training on a bike, cross- trainer or swimming.

3

Brisk five-minute warmup walk.

Jog 3 miles (or 30 mins).

Rest

Rest or go for 30–40 mins of easy training on a bike, cross- trainer or swimming.

3

Brisk five-minute warmup walk.

Jog 3 miles (or 30 mins).

Rest

Your focus should be on feeling fresh for the 5k. It’s time to be proud of how far you have come!

#BigDamJourney

Rest

Tomorrow will be hot! Stay hydrated, eat well & relax.

Prepare today so you can just get up & get there in the morning.

Big Dam Run!

It’s the big dam day!

Enjoy your moment, good luck & keep smiling!

#BigDamJourney

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 7

9th Apr - 15th Apr

Rest

Lucky number 7!

Rest up or do 30–40 mins of easy training on a bike, cross- trainer or swimming.

2.75

Brisk five-minute warmup walk.

Jog 2.75 miles (or 28 mins).

Rest

Rest or go for 30–40 mins of easy training on a bike, cross- trainer or swimming.

#BigDamJourney

2.75

Brisk five-minute warmup walk.

Jog 2.75 miles (or 28 mins).

Rest

Rest or go for 30–40 mins of easy training on a bike, cross- trainer or swimming.

2.75

Brisk five-minute warmup walk.

Jog 2.75 miles (or 28 mins).

Rest

1 week today peeps! We have come so far.

Have you planned how you are getting to the event?

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 6

2nd Apr - 8th Apr

Rest

Get your kicks, on week 6!

Rest or go for 30–40 mins of easy training on a bike, cross- trainer or swimming.

2.5

Brisk five-minute warmup walk.

Jog 2.5 miles (or 25 mins).

Rest

Rest or go for 30–40 mins of easy training on a bike, cross- trainer or swimming.

2.5

Brisk five-minute warmup walk.

Jog 2.5 miles (or 25 mins

Rest

Rest or go for 30–40 mins of easy training on a bike, cross- trainer or swimming.

2.5

Brisk five-minute warmup walk.

Jog 2.5 miles (or 25 mins).

Rest

If you can, this week eat the breakfast you plan to have & run a couple of times in the kit you will be wearing at the Big Dam Run.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 5

26th Mar - 1st Apr

Rest

Are you pumped for being over half way??

Let’s go for 30–40 mins of easy training on a bike, cross-trainer or swimming.

Fractions

Brisk five-minute warmup walk.

Jog 1/2 mile (or 5 mins)

Walk 1/4 mile (or 3 mins)

Jog 3/4 mile (or 8 mins)

Rest

On Wednesday they're feelin' fine!

Up for 30–40 mins of easy training on a bike, cross-trainer or swimming?

Fractions

Brisk five-minute warmup walk.

Jog 1 mile (or 10 mins)

Walk 1/4 mile (or 3 mins)

Jog 1 mile (or 10 mins)

Rest

You are braver than you believe, stronger than you seem, smarter than you think, & loved more than you know.

- A.A. Milne

#BigDamJourney

2.25

Brisk five-minute warmup walk.

Jog 2.25 miles (or 25 mins) with no walking.

Clear your mind of can’t.

Rest

Whether you think you can or you think you can’t, you’re right.

- Henry Ford

#BigDamJourney

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 4

19th Mar - 25th Mar

Rest

I don't care if Monday's blue

How does 30–40 mins of easy training on a bike, cross-trainer or swimming sound?

Let’s do this!

Fractions

Tuesday's gray

Brisk five-minute warmup walk.

Jog 1/2 mile (or 5 mins) then walk 1/4 mile (or 3 mins)

Jog 1/2 mile (or 5 mins) then walk 1/4 mile (or 3 mins)

Jog 1/2 mile (or 5 mins) then walk 1/4 mile (or 3 mins)

Jog 1/2 mile (or 5 mins)

Rest

& Wednesday too

Some 30–40 mins of easy training on a bike, cross-trainer or swimming would be great.

Make sure you aren’t pushing yourself too hard, rest when you need to.

Fractions

Thursday I don't care about you

Brisk five-minute warmup walk.

Jog 3/4 mile (or 8 mins)

Walk 1/2 mile (or 5 mins)

Jog 3/4 mile (or 8 mins)

Rest

It's Friday, I'm in love

Give some of that Friday love to yourself & those around you.

This week, 1 in 6 have experienced a common mental health problem & even in a community the size of ours, isolation is not uncommon.

No one should face mental illness alone.

#MageMH

2

Brisk five-minute warmup walk.

Jog two miles (or 20 mins) with no walking.

The voice inside your head that says you can’t do this is a liar.

Rest

HALFWAY POINT!

Theodore Roosevelt once said “Believe you can & you’re halfway there.”

Well now you have proved you can & you're actually halfway there!

How does it feel? I’m proud of you (& me)

#BigDamJourney