To help you get in shape for the 2013 Man on the Run Gerry Reilly, running coach at Run & Race and Canterbury Harriers, has developed a Six-week “Zero to Hero” 5K Programme designed to take you from the sofa to the streets and help you on the way to raising awareness of and money to fight male cancers.
The 5K Training Plan assumes you don’t run at all yet , are generally unfit and perhaps need to lose weight. It is designed to get you round your targeted 5K race at a comfortable pace. It is also recommend that you do around 15 minutes of basic flexibility training each day involving gentle mobility exercises to help strengthen muscles and joints and improve your cardiovascular fitness.
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