Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 1

18th Mar - 24th Mar

Rest

This is the start of your Big Dam journey!

Make sure you stay hydrated, eat well, protect yourself from the sun, have comfy running shoes & share your progress on twitter!

#BigDamJourney

60 / 90

Brisk five-minute warmup walk.

Alternate 60 secs of jogging & 90 secs of walking for 20 mins.

Rest

How was yesterday? Feeling good?

Today you can rest or fit in 30–40 mins of easy training on a bike, cross-trainer or go for a swim.

This will build your strength without risking injury.

60 / 90

Brisk five-minute warmup walk.

Alternate 60 secs of jogging & 90 secs of walking for 20 mins.

Running is nothing more than a series of arguments between the part of your brain that wants to stop and the part that wants to keep going.

Rest

TGIF! Give your body a rest today & don’t forget to look after your mind.

Each year, 1 in 4 of us will experience mental health problems. It’s ok to talk about it & to seek help.

60 / 90

Brisk five-minute warmup walk.

Alternate 60 secs of jogging & 90 secs of walking for 20 mins.

Rest

Sunday funday!

Congratulations! You have just finished week one on your Big Dam journey!

Bet you are feeling pretty swell aren’t you?

#BigDamJourney

Week 2

25th Mar - 31st Mar

Rest

Just another manic Monday!

Let’s get into the groove with 30–40 mins of easy training on a bike, cross- trainer or swimming.

Let us know how last week went too!

#BigDamJourney

90 / 90 / 3 / 3

Brisk five-minute warmup walk.

Jog 180m (or 90 secs) then walk 180m (or 90 secs).

Jog 360m (or 3 mins) then walk 360m (or 3 mins)

X 2

Rest

It’s hump day & it’s all downhill from here!

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

90 / 90 / 3 / 3

Brisk five-minute warmup walk.

Jog 180m (or 90 secs) then walk 180m (or 90 secs).

Jog 360m (or 3 mins) then walk 360m (or 3 mins)

X 2

Rest

Yesterday was Thursday. Today is Friday. We are so excited!

How’s it going?

Remember, everything you need is already inside of you.

#BigDamJourney

90 / 90 / 3 / 3

Brisk five-minute warmup walk.

Jog 180m (or 90 secs) then walk 180m (or 90 secs).

Jog 360m (or 3 mins) then walk 360m (or 3 mins)

X 2

Rest

That's why I'm easy, I'm easy like Sunday morning!

That, my friend, is week 2 done & dusted!

Week 3

1st Apr - 7th Apr

Rest

You’ve done a great job so far! You might start feeling tired, so make sure you focus on getting enough sleep, eating well, drinking well & stretching.

You’ve got this!

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

Fractions

Brisk five-minute warmup walk.

Jog 1/4 mile (or 3 mins) then walk 1/8 mile (or 90 secs)

Jog 1/2 mile (or 5 mins) then walk 1/4 mile (or 2.5 mins)

Jog 1/4 mile (or 3 mins) then walk 1/8 mile (or 90 secs)

Jog 1/2 mile (or 5 mins)

Rest

Humpty Dumpty sat on a wall.

Or maybe Humpty went for 30–40 mins of easy training on a bike, cross-trainer or swimming.

Fractions

Brisk five-minute warmup walk.

Jog 1/4 mile (or 3 mins) then walk 1/8 mile (or 90 secs)

Jog 1/2 mile (or 5 mins) then walk 1/4 mile (or 2.5 mins)

Jog 1/4 mile (or 3 mins) then walk 1/8 mile (or 90 secs)

Jog 1/2 mile (or 5 mins)

Rest

Humpty Dumpty sat on a wall.

Or maybe Humpty went for 30–40 mins of easy training on a bike, cross-trainer or swimming.

Fractions

Brisk five-minute warmup walk.

Jog 1/4 mile (or 3 mins) then walk 1/8 mile (or 90 secs)

Jog 1/2 mile (or 5 mins) then walk 1/4 mile (or 2.5 mins)

Jog 1/4 mile (or 3 mins) then walk 1/8 mile (or 90 secs)

Jog 1/2 mile (or 5 mins)

Rest

Have a break, have a KitKat, you deserve it.

Have a bath or consider treating yourself to a sports massage or getting hold of a ‘foam roller’ for those aching muscles!

Week 4

8th Apr - 14th Apr

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

Week 5

15th Apr - 21st 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

Week 6

22nd Apr - 28th 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.

Week 7

29th Apr - 5th May

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?

Week 8

6nd May - 12th May

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