Park runs  —  5km timed run or walk run in a park, along a shore, in a park or in a city — occur every Saturday throughout the world. They are free, organized by volunteers, and provide a low-pressure venue to complete a 5km run or walk.  In Australia, Europe, and the US (still suspended due to COVID-19), park runs are especially popular.  In addition, they are also sponsored in some African and Asian countries, as well. The aim is to run for health!


Are you running up against a brick wall?


The idea of a park run may sound appealing, but the goal of jogging or marching your way to 5km may seem daunting or unfeasible. If that’s you … keep reading!  While you may not want to participate in an official park run, consider building your capacity to complete a 5km run or walk over the next 6 weeks. Run for health!

“Training” for a 5km distance requires motivation, determination, hard work and a plan to get there! Moreover, with a regular and methodic strategy, this undertaking is achievable for almost everyone! You can work towards satisfying the World Health Organisation’s recommendation of fulfilling 150 minutes of heart-pumping activity per week.  And you will reap multiple ‘wonder drug’ benefits that aerobic exercise offers. Furthermore, this will help you to achieve the suggested goal of “10,000 steps per day” much more quickly! Walk or run for health!


Run for Health!


If you are able to enjoy the outdoors while respecting physical distancing in your community, try the sequenced 6-Week Plan that recommends 4 sessions per week .  Coupled with other challenges that focus on strength and muscular endurance, you will be primed for success.

This program requires consistent effort and challenges your body incrementally. However, if the recommended activity is too taxing, then adapt by increasing the duration, or shortening the distance.   If you wish to build more slowly, then repeat the same workout each week, and build the time/distance over 10 or 12 weeks.  Remember —  this should be challenging, but not painful. If you have not exercised aerobically recently, ensure that you stretch before and after running.  In addition, exercise on a flat running/walking course during the first few weeks.  You are the master of your body, and this is your workout. Just run for health. Enjoy and buddy up with someone to help you achieve this goal.


Simpli Move Health – 5 km Run Challenge 



  • Before your session: Complete a 2-minute fast walk, followed by stretching your hamstrings and calves. 
  • After your session: stretch your hamstrings, calves, quads and glutes. 
  • If you choose to walk quickly rather than to runyou may wish to reduce your distance to a 3 or 4 km challenge. 

You can download a .pdf version of the training program here : Simpli Move Health 5 km Run Challenge

How will you keep yourself accountable? 

  • Buddy up with a friend and text your friend when you have completed your run/walk!  Send them an “accomplishment emoji”!   
  • Join us in our dedicated  Facebook group. Let us know how you are going along the way. 
  • When you have completed the Simpli Move Health5 km Run Challenge, let us know how you did on Facebook group.