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5K Memorial
Create Your Fundraising Page
Ready, Set, Donate

BFO-Toronto’s event planner, Russell Lavis, ran a 100K Challenge on Saturday, August 8, 2020 at 8 am. His run is the perfect way to kickstart the launch of our 5K Memorial fundraising campaign. In response, Russell prepared a running training plan which can be accessed below for free.

Read more about his experience on our blog.

Get active, honour those we have lost and raise money for BFO-Toronto to help those who are grieving to find healing and hope.

While we had hoped to have an in-person option, we are now fully virtual. Walk, run, swim or bike on your own from wherever you are and send us a photo!  We will have a virtual celebration on the afternoon of the 24th and will be celebrating all of our participants and will have prizes for creativity, commitment and courage!

5K Training Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Rest Run 1 min
Walk 2 min
Repeat X8
Total Time – 24 mins
Run Time – 8 mins
Rest Run 1 min
Walk 2 mins
Repeat X9
Total Time – 27 mins
Run Time – 9 mins
Rest Rest Run 1 min
Walk 2 mins
Repeat X10
Total Time – 30 mins
Run Time – 10 mins
Week 2 Rest Run 1 min
Walk 1 min
Repeat X10
Total Time – 40 mins
Run Time – 10 mins
Rest Run 2 mins
Walk 4 mins
Repeat X4
Total Time – 32 mins
Run Time – 8 mins
Rest Rest Run 2 mins
Walk 4 mins
Repeat X5
Total time – 40 mins
Run time – 10 mins
Week 3 Rest Run 3 mins
Walk 3 mins
Repeat X4
Total Time – 24 mins
Run Time – 12 mins
Rest Run 3 mins
Walk 3 mins
Repeat X4
Total Time – 24 mins
Run Time – 12 mins
Rest Rest Run 4 mins
Walk 3 mins
Repeat X3
Total Time – 21 mins
Run Time – 12 mins
Week 4 Rest Run 6 mins
Walk 3 mins
Repeat X3
Total Time – 27 mins
Run Time – 18 mins
Rest Run 7 mins
Walk 2 mins
Repeat X3
Total Time – 27 mins
Run Time – 21 mins
Rest Rest Run 8 mins
Walk 2 mins
Repeat X3
Total Time – 30 mins
Run Time – 24 mins
Week 5 Rest Run 8 mins
Walk 2 mins
Repeat X3
Total Time – 30 mins
Run Time – 24 mins
Rest Run 9 mins
Walk 2 mins
Repeat X3
Total Time – 33 mins
Run Time – 27 mins
Rest Rest Run 10 mins
Walk 2 mins
Repeat X3
Run 3 mins
Total Time – 39 mins
Run Time – 33 mins
Week 6 Rest Run 9 mins
Walk 1 min
Repeat X3
Total Time – 30 mins
Run Time – 27 mins
Rest Run 11 mins
Walk 2 mins
Repeat X2
Run 4 mins
Total Time – 30 mins
Run Time – 26 mins
Rest Rest Run 8 mins
Walk 2 mins
Repeat X3
Total Time – 30 mins
Run Time – 24 mins
Week 7

(Event Week)

Rest Run 13 mins
Walk 1 min
Repeat X2
Total Time – 28 mins
Run Time – 26 mins
Rest Run 7 mins
Walk 2 mins
Repeat X3
Total Time – 27 mins
Run Time – 21 mins
Rest 5K Event Day!

Run as much as you can
– 1 minute walk breaks if you are exhausted!