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Active People : Active Adults

SSRP encourage all adults to aim to get at least 30 minutes of physical activity on at least 5 days of the week. These minutes can be accumulated over the course of each day and should ideally include some simple weight bearing and balance exercises 2-3 times weekly.

See Get Outdoors for inspiration of how to get active in Sligo or check out our Club Directory for sports clubs near you. Our podcast series is a great place to start for anyone who would like to complete a 5K at their own pace.

#activesligo

Feel Good 5k Training Plans and Podcast

Sligo Sport and Recreation Partnership have developed a 5k training plan for the people of Sligo to walking, jogging and running their way to 5k and feel great.

Please note a medical professional should be consulted before engaging in a new or vastly different exercise programme. Medical professionals can identify pre-existing conditions and use family history to help design the exercise programme.

The Feel Good 5K is a six week virtual 5k training programme for people of all ages and abilities throughout County Sligo. There are 3 tailored training programmes which participants can select from. Each training programme contains three weekly sessions and can be complete in under an hour.

  • ‘Feel Good 5k – First 5k Podcasts’ programme targets beginners whose main goal is to complete the 5K distance at the end of the six-week training block. This beginner walk-run programme includes a series of podcasts available to download which detail the various training sessions for those who are new to walking/jogging and running can follow easily and safely.
  • ‘Feel Good Breaking 30’ is the intermediate training plan aimed at people whose goal is to try and run a 5k in under 30 minutes.
  • ‘Feel Good in Under 25’ ‘advanced training option is for people who are targeting a sub 25 minute 5K at the end of the six-week training block.

FeelGood First Time 5k Podcast Week 1

Week 1 Session 1

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-1-session-1-podcast-one-sligo-sport-and-recreation.mp3

Download to link to Pcloud https://bit.ly/34gHMSW

Week 1 Session 2

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-1-session-2-podcast-one-sligo-sport-and-recreation.mp3

Download to link to Pcloud https://bit.ly/34gHMSW

Week 1 Session 3

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-1-session-3-podcast-two-sligo-sport-and-recreation.mp3

Download to link to Pcloud https://bit.ly/34h5crb

FeelGood First Time 5k Podcast Week 2

Week 2 Session 1

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-2-session-1-podcast-two-sligo-sport-and-recreation.mp3

Download to link to Pcloud https://bit.ly/34h5crb

Week 2 Session 2

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-2-session-2-podcast-three-sligo-sport-and-recreation.mp3

Download to link to Pcloud https://bit.ly/2WhRNea

Week 2 Session 3

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-2-session-3-podcast-three-sligo-sport-and-recreation.mp3

Download to link to Pcloud https://bit.ly/2WhRNea

FeelGood First Time 5k Podcast Week 3

Week 3 Session 1

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-3-session-1-podcast-four-sligo-sport-and-recreation.mp3

Download to link to Pcloud https://bit.ly/3qYsL1N

Week 3 Session 2

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-3-session-2-podcast-four-sligo-sport-and-recreation.mp3

Download to link to Pcloud https://bit.ly/3qYsL1N

Week 3 Session 3

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-3-session-3-podcast-five-sligo-sport-and-recreation.mp3

Download to link to Pcloud https://bit.ly/38aLKxH

FeelGood First Time 5k Podcast Week 4

Week 4 Session 1

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-4-session-1-podcast-five-sligo-sport-and-recreation.mp3

Download to link to Pcloud https://bit.ly/38aLKxH 

Week 4 Session 2

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-4-session-2-podcast-six-sligo-sport-and-recreation.mp3

Download to link to Pcloud https://bit.ly/384nTPX

Week 4 Session 3

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-4-session-3-podcast-six-sligo-sport-and-recreation.mp3

Download to link to Pcloud https://bit.ly/384nTPX

FeelGood First Time 5k Podcast Week 5

Week 5 Session 1

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-5-session-1-podcast-seven-sligo-sport-and-recreation.mp3

Download to link to Pcloud https://bit.ly/3oX4V4S 

Week 5 Session 2

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-5-session-2-podcast-seven-sligo-sport-and-recreation.mp3

Download to link to Pcloud https://bit.ly/3oX4V4S

Week 5 Session 3

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-5-session-3-podcast-eight-sligo-sport-and-recreation.mp3

Download to link to Pcloud https://bit.ly/2IPdiQi

FeelGood First Time 5k Podcast Week 6

Week 6 Session 1

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-6-session-1-podcast-eight-sligo-sport-and-recreation.mp3

Download to link to https://bit.ly/2IPdiQi

Week 6 Session 2

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-6-session-2-podcast-nine-sligo-sport-and-recreation.mp3

Download to link to https://bit.ly/3mm8UpM

Week 6 Session 3

https://www.sligosportandrecreation.ie/wp-content/uploads/2022/02/week-6-session-3-podcast-nine-sligo-sport-and-recreation.mp3

Download to link to https://bit.ly/3mm8UpM

Getting Started Information

Please note a medical professional should be consulted before engaging in a new or vastly different exercise programme. Medical professionals can identify preexisting conditions and use family history to help design the exercise programme.

To make help make the 5k training a new routine you have to make a plan.

  • Firstly decide when you are going to take part. To ensure you will stick to the plan incorporate the plan into your life setting, work or family life, schedule a time to do it. All sessions can be completed in less than an hour, pick the days and times and have them in your diary each week.
  • Plan your route. – Think about safety especially as you may be listening to headphones. We advise you to be aware of your surroundings at all times. You may need a high vis if running late in the evening. Once you know where you are going it makes it easier to get outside. If you find you are loosing motivation maybe go to a park or marked trail you have not been to before, this can kick start your motivation. Always let someone know where you are going and when you expect to be back.
  • What gear do you need? The most essential thing you need is comfortable runners! Dress for the weather and remember it can get warm once you get moving, comfort is key. Leave your training gear out the night before if running in the morning, or bring it to work with you if running after. Sometimes the hardest part is getting dressed to train. Once the gear is on you are more likely to get out the door and go.

FeelGood5k Training Log

Download FeelGood5k Training Plan Log

FeelGood First Time 5K Training Plan

Week 1

Download FIRST TIME 5K Week 1 Training Plan

Week 2

Download FIRST TIME 5K Week 2 Training Plan

Week 3

Download FIRST TIME 5K Week 3 Training Plan

Week 4

Download FIRST TIME 5K Week 4 Training Plan

Week 5

Download FIRST TIME 5K Week 5 Training Plan

Week 6

Download FIRST TIME 5K Week 6 Training Plan

FeelGood Breaking 30 Training Plan

Week 1

Download Breaking 30 week 1 Intermediate 5K training plan

Week 2

Download Breaking 30 week 2 Intermediate 5K training plan

Week 3

Download Breaking 30 week 3 Intermediate 5K training plan.docx

Week 4

Download Breaking 30 week 4 Intermediate 5K training plan

Week 5

Download Breaking 30 week 5 Intermediate 5K training plan

Week 6

Download Breaking 30 week 6 Intermediate 5K training plan

FeelGood in under 25 Training Plan

Week 1

Download 25 Week 1 Advanced 5K training programme

Week 2

Download 25 Week 2 Advanced 5K training programme

Week 3 

Download 25 Week 3 Advanced 5K training programme.docx

Week 4

Download 25 Week 4 Advanced 5K training programme

Week 5

Download 25 Week 5 Advanced 5K training programme

Week 6 

Download 25 Week 6 Advanced 5K training programme

 

Top Tips for Completing your 5k

  • Pick your route carefully, make sure it is safe, correct distance and not too hilly (if you can).
  • Keep to a pace that is comfortable for you, do not go off too fast or you may regret it. You can worry about times later (forget looking at your watch) the important thing is to complete the 5k distance and enjoy it.
  • Do not try out a brand-new pair of training/running shoes on the day, if you get new shoes make sure to break them in first.
  • Wear running gear that you are most comfortable in (do not wear too much gear for the actual run you will warm up quickly).
  • Do not drink loads of water before you start, you will get a stitch. Drink plenty of water the day before and on the day of your 5K just sip water up to about 30mins before you are due to start.
  • Run it at a time that works for you, sometimes the earlier in the day the better, that way you can enjoy the rest of the day rather than thinking about it all day if you decide to do an evening run, but if you enjoy running in the evening then that’s the time for you.
  • Have a family member or friend near the end to spur you on.
  • Try to smile and have fun, research shows that smiling relaxes the face and body, which makes running easier. Plus, you should be proud of yourself, you are doing a 5k.

Green Gym Initiative

Sligo Sport and Recreation Partnership’s Green Gym initiative is an inclusive outdoor gym programme which is very similar to an indoor gym, from cross trainers to strength training.

Sligo County Council has provided a wide range of equipment to suit all needs and abilities at Doorly Park. The equipment is installed outdoors so it is robust and weatherproof. This gym provides a great opportunity for everyone to enjoy fitness and healthy active living for free.

Be Inspired to get #activesligo

What’s On

Get Outdoors

Youth and Family

Disability Sports

Active Adults

Active Seniors

Our Partners

 

How we help:

  • Active Clubs and Communities
  • Active Schools
  • Active People
  • Training and Education

About:

  • About Us
  • Case Studies
  • SSRP Archive

Sligo Sport and Recreation Partnership
Mayo Sligo Leitrim ETB
Quay Street, Sligo

+353 (0)71 9161511

info@sligosportandrecreation.ie

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