2018 Desk to 5k Challenge

Image of the Desk to 5k challenge

For those of you who would like to work up to a 5k challenge we are holding a 'Desk to 5k' training programme. Training will take place 1-2pm Monday, Wednesday and Friday for 6 weeks starting on Monday, 12 February 2018.

This programme led by instructors from UCD Sports and Fitness is designed for those who want to take up running for the first time or have lapsed from regularly getting out for a run and is designed to build cardio fitness. The 6 week programme will cost €20/person.

Once you have completed your training we will have our very own challenge on campus. The 2018 RÁS (details to be annouced shortly), UCD’s unique bilingual (Irish & English) 5k race, is due to take place on campus in April to raise funds for UCD Volunteers Overseas. Why not do the training and then take part in the RÁS?

To take part in the training, you will need to register and pay online prior to 26 January 2018 (registration opens 17 January 2018).

 
Note: We recommend that you consult with your doctor before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk.

Desk to 5K - Lesson Plan

Week 1 

  1. 2 - 3 laps of the pitches (outside)
  2. 3 Lower body exercises 
  3. 2 exercises for the upper body
  4. Ab workout
  5. Stretching

Week 2

  1. 5 laps of the pitches (outside)
  2. 3 Lower body exercises 
  3. 2 exercises for the upper body
  4. Ab workout
  5. Stretching

Week 3

  1. 1 - 2 laps of the 1 mile pathway (outside)
  2. 3 Lower body exercises 
  3. 2 exercises for the upper body
  4. Ab workout
  5. Stretching

Week 4

  1. 2 laps of the 1 mile pathway (outside)
  2. 3 Lower body exercises 
  3. 2 exercises for the upper body
  4. Ab workout
  5. Stretching

Week 5 

  1. 2 - 3 laps of the 1 mile pathway (outside)
  2. 10 min CX Worx
  3. 10min Yoga or Pilates or Body Balance

Week 6

  1. 3.5 laps of the 1 mile pathway (outside)
  2. 20 min Yoga or Pilates or Body Balance