Shows

The Weekend Play Date

About The Weekend Play Date

5FM’s Nicole da Silva has quickly become an established on-air favourite through her weekday show, which she describes as ‘fun, edgy, informative and balanced’.

Show Schedule

Saturday

02:00 PM - 05:00 PM

Sunday

02:00 PM - 05:00 PM

Show Contributors

Nicole da Silva

Show Details



WPD10KTribe

 

Nicole da Silva has decided for 2019 she wants to be able to do a 10km run and wants you to join her! Every week she’ll be chatting to people to give you tips and advice to get into this running thing the right way. Tune into The Weekend Play Date Saturday’s around 15:30 to catch it or find the interviews on Catch Up.

 

Use the hashtag #WPD10kTribe on social media so we can see your progress and all stay connected.

 

10km training plan

 

Remember to start and end each workout with a 5 minute walk. You can decide which days to do your training, but it might be good to have at least one day between especially if you’re starting from zero fitness.

Each training day with a run and walk needs to be repeated by the last number. For example

Week 1, Day 1: Walk 5 min, (Run 1 min, Walk 2 mins) x8, Walk 5 mins.

 

A 5km training plan has been included below this one

 

Be safe, listen to your body and have fun!

 

Week 1
Day 1 – Run 1 min, Walk 2 min, x8
Day 2 – Run 1 min, Walk 2 min, x6
Day 3 – Run 1 min, Walk 2 min, x10

Week 2
Day 1 – Run 2 min, Walk 2 min, x7
Day 2 – Run 2 min, Walk 2 min, x6
Day 3 – Run 2 min, Walk 2 min, x8

Week 3
Day 1 – Run 3 min, Walk 2 min, x6
Day 2 - Run 3 min, Walk 2 min, x5
Day 3 - Run 3 min, Walk 2 min, x7

Week 4
Day 1 - Run 5 min, Walk 3 min, x4
Day 2 - Run 5 min, Walk 2 min, x3
Day 3 - Run 5 min, Walk 3 min, x5

Week 5 - Easy
Day 1 – Run 3 min, Walk 2 min, x6
Day 2 - Run 3 min, Walk 2 min, x5
Day 3 - Run 5 min, Walk 3 min, x4

Week 6
Day 1 - Run 8 min, Walk 3 min, x3
Day 2 - Run 7 min, Walk 2 min, x3
Day 3 - Run 8 min, Walk 3 min, x3

 

Week 7
Day 1 - Run 9 min, Walk 3 min, x3
Day 2 - Run 8 min, Walk 2 min, x3
Day 3 - Run 10 min, Walk 3 min, x3

Week 8
Day 1 - Run 15 min, Walk 5 min, x2
Day 2 - Run 15min, Walk 5min, R 10 min
Day 3 - Run 20min, Walk 5 min, R 15 min

Week 9 - Easy
Day 1 - Run 10min, Walk 3min, Run 16min
Day 2 - Run 15 min, Walk 5 min, R 10 min
Day 3 - Run 15 min, Walk 5 min, x2

Week 10
Day 1 - Run 20min, Walk 2min, Run 20min
Day 2 - Run 25min
Day 3 - Run 40min

Week 11
Day 1 - Run 45min
Day 2 - Run 25min
Day 3 - Run 50min

Week 12
Day 1 - Run 40min
Day 2 - Run 30min
Event Day - Run 10K

 

*10km training plan from http://www.myrunningtips.com/couch-to-10k.html

 

5km training plan

 

Week one

Mon: Rest 

Tue: Run 1 min, walk 1 min. Repeat 10 times. 

Wed: Rest

Thur: Run 2 mins, walk 4 mins. Repeat 5 times. 

Fri: Rest 

Sat: Rest

Sun: Run 2 mins, walk 4 mins. Repeat 5 times.

 

Week two 

Mon: Rest 

Tue: Run 3 mins, walk 3 mins. Repeat 4 times. 

Wed: Rest 

Thur: Run 3 mins, walk 3 mins. Repeat 4 times. 

Fri: Rest 

Sat: Rest 

Sun: Run 5 mins, walk 3 mins. Repeat 3 times. 


Week three 

Mon: Rest 

Tue: Run 7 mins, walk 2 mins. Repeat 3 times. 

Wed: Rest 

Thur: Run 8 mins, walk 2 mins. Repeat 3 times.

Fri: Rest

Sat: Rest 

Sun: Run 8 mins, walk 2 mins. Repeat 3 times. 


Week four 

Mon: Rest

Tue: Run 8 mins, walk 2 mins. Repeat 3 times. 

Wed: Rest 

Thur: Run 10 mins, walk 2 mins. Repeat twice, then run for 5 mins.

Fri: Rest 

Sat: Rest 

Sun: Run 8 mins, walk 2 mins. Repeat 3 times. 


Week five

Mon: Rest 

Tue: Run 9 mins, walk 1 min. Repeat 3 times.

Wed: Rest 

Thur: Run 12 mins, walk 2 mins. Repeat twice, then run for 5 mins. 

Fri: Rest 

Sat: Rest 

Sun: Run 8 mins, walk 2 mins. Repeat 3 times. 


Week six 

Mon: Rest 

Tue: Run 15 mins, walk 1 min. Repeat twice. 

Wed: Rest 

Thur: Run 8 mins, walk 2 mins. Repeat 3 times.

Fri: Rest 

Sat: Rest

Sun: 5K Run

 

On 5km run/race day you might find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly and don't wait until you are exhausted before taking some one-minute walk breaks. 

*5km training plan from www.runnersworld.com


 

 

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