GT5K Beginner Training Plan

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As your business grows, our advisory services are designed to help you achieve your goals.

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Our Forensic and Investigation Services team have targeted solutions to solve difficult challenges - making the difference between finding the truth or being left in the dark.
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Objectives and Key Results (OKRs) is a goal setting framework that helps teams, individuals and organisations set and track measurable goals.
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Our People & Change Consulting team help clients adapt to the changing nature of the workforce - how they attract, retain, engage, develop, deploy and lead their people.
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Grant Thornton is Ireland’s leading provider of insolvency and corporate recovery solutions.

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At Grant Thornton we have extensive knowledge and experience in providing tailored solutions to our clients, whether on a short-term or long-term basis.

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Our outsourced payroll teams become your dedicated payroll department, aiming to process your payroll in the most cost effective and compliant manner.
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Grant Thornton's reliable and cost-effective outsourcing services help you streamline your business operations by taking care of your workload.

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Our FAAS team designs and implements creative solutions for organisations expanding into new markets or undertaking functional financial transformations.

Audit and Accounting Advisory
Our Audit and Accounting Advisory team takes the headache out of multi-jurisdictional audit compliance requirements as well as technical compliance with accounting standards and legislation for clients.
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Grant Thornton’s Business Process Outsourcing (BPO) team serves the needs of rapidly growing mid-tier multinationals operating out of Ireland and other hubs through the provision of services across the full range of finance functions.
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At Grant Thornton, our Financial Accounting and Advisory Services (FAAS) department have a dedicated team that help finance functions maximise efficiency.
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Financial Services

Grant Thornton’s offering to the financial services industry is unique in that our team brings a wide range of experience with backgrounds in banking,...

Actuarial
Our Actuarial team provides a comprehensive range of services to our insurance clients. From regulatory support for compliance to delivering specialist expertise in insurance & reinsurance.
Data Analytics
Our team helps to unlock the potential of data analytics within your organisation, allowing you to be more innovative, efficient and customer-centric than ever before.
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Our FinTech team are experts in technology and financial services and have a long track record of helping companies achieve sustained advantage.
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FS Business Risk Services
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Grant Thornton Pensioneer Trustees Limited
The Grant Thornton Pensioneer Trustee service can offer business owners, directors and employees the opportunity to manage their own retirement choices with full transparency.
Pension Audit
The Grant Thornton Pension Audit team has vast experience in managing schemes and preparing annual reports on them for clients.
Prudential Risk
Our industry leading Prudential Risk team works with clients on a range of areas including regulatory reporting, regulatory authorisations, on-site investigations and data quality assurance.
Quantitative Risk
Our Quantitative Risk team members bring a wide range of experience with many of them having backgrounds in banking, investment markets, regulation, professional practice, and academia.
Sustainability desk
We recognise that businesses are operating at different levels of maturity when it comes to sustainability, and pride ourselves on working with our clients to develop bespoke solutions to their needs.
Financial Accounting and Advisory Services (FAAS)
Our Financial Accounting and Advisory Services (FAAS) team designs and implements creative solutions for organisations expanding into new markets or undertaking functional financial transformations.

Private Client Services

Grant Thornton’s Private Client Services team can advise you on all areas of financial, pension, investment, succession and inheritance planning. We understand...

Grant Thornton Financial Counselling
Grant Thornton Financial Counselling (GTFC) comprises a team of highly qualified professionals who offer financial advice to individuals and corporates across a range of areas including savings, investments, pension planning, and inheritance and succession planning.
Inheritance Planning
Our services on Inheritance Planning mirror those on Succession Planning whereby the foundations of the plan are derived from meaningful conversations with those that wish to pass on or protect their asset base.
Personal Tax Compliance & Planning
The Grant Thornton Personal Tax team helps clients remain compliant and up to date with all of their tax obligations whilst ensuring that they are solutions driven and manage their finances in the most tax efficient way possible.
Succession Planning
We have extensive experience guiding our clients successfully through the succession process. This involves advice on both the qualitative and quantitative aspects of the process. While there is a business at the core of each succession plan we advise on, it is all predicated on understanding the people and their respective wishes.

Tax and legal

Grant Thornton Ireland has a team of over 100 tax professionals providing advice to a diverse range of clients, including sole traders, small and medium sized...

Company Secretarial
Grant Thornton’s Company Secretarial team contains qualified Company Secretaries. Clients are assured that they will meet all of their obligations under the Companies Acts and other relevant legislation and regulations.
Corporation Tax
Our Corporation Tax team is made up of more than 40 highly experienced senior partners and directors who work directly with a wide range of domestic, international, and financial services clients. We place a strong emphasis on direct service to clients and we pride ourselves on the close personal relationships we build and the deep understanding of their businesses we develop
Employer Solutions
Attracting and retaining key talent, managing employment costs and ensuring compliance with complex tax rules presents one of the most serious challenges today for many businesses. You need to ensure that your business complies with increasingly complex tax legislation and can adapt to updated Revenue guidance in a cost-effective way and we are here to help.
Financial Services Tax
The Grant Thornton team is made up of experts who are fully up to date in terms of changing and evolving tax legislation. This is combined with industry expertise and an in-depth knowledge of the evolving financial services regulatory landscape.
Global Mobility Services
Grant Thornton Ireland offer a different approach to managing global mobility. We have brought together specialists from our tax, global payroll, people and change and financial accounting teams across Ireland and Northern Ireland, while drawing on the knowledge and insights of our global network of over 143 offices of mobility professionals to provide you with a holistic approach to managing global mobility.
International Tax
We develop close relationships with clients in order to gain a deep understanding of their businesses to ensure they make the right operational decisions. The wrong decision on how a company sells into a new market or establishes a new subsidiary can have major tax implications.
Tax Advisory
The Grant Thornton Tax Advisory team blends commercial experience and knowledge with tax expertise to advise clients on the full range of transactions including sales, mergers, restructurings and succession planning.
Tax Incentives
Our Tax Incentives team help clients access vital cash funding and tax incentives to enable them to achieve their growth ambition.
Transfer Pricing
Our Transfer Pricing team has extensive experience across all industries. They can assist clients in overcoming challenges and deliver sector specific, sustainable solutions.
VAT
Grant Thornton’s team of indirect tax specialists helps a range of clients across a variety of sectors including pharmaceuticals, financial services, construction and property and food to navigate these complexities.
Real Estate Tax Advisory
The Irish real estate market has experienced considerable change in recent years. This has resulted in the emergence of a number of challenges for investors, but has also brought about significant opportunities. With this in mind, taxation is now more than ever one of the key factors for real estate investors when appraising investments, financing methods and development structuring.

Beginner Training Plan (Run your first 5k)

Duration: 6 Weeks

Start on 13^th June for GT5K Cork

Start on 26^th September for GT5K Dublin

A summary of each week of the training plan will be posted on the GT5K Facebook Page as a reminder.

Beginner (Run your first 5k):

This schedule is aimed at the beginner who has been running for a little while and now wants to experience a fun run or race over 5km.

Before you start you need to get along to your GP for a health check and to ask if you are okay to go into the programme which has you running 5 days per week. Once you are on the programme you must listen to your body and have another check-up if anything is hurting or if you feel unwell. Having said that, it would be quite unusual not to feel at least some aching in the muscles at the start of the programme, but you need to know whether this is temporary, tired muscles or the start of an injury. You should do supplementary work to keep yourself injury free. This includes stretching, massage and strengthening exercises. Look for tips on the Athletics Ireland website.

Some advice before getting started:

You should also endeavor to do much of your training off road - on grass, gravel or dirt as these surfaces are far more forgiving than tarmac and so you will have less shock going through your joints.

Week 1:

Day	Exercise
Monday	5 mins jog
Tuesday	3 mins jog with 3 X 20 seconds fast within the run, or 3 X 20 secs fast at the end of the run. Give yourself at least 2 mins jog between each 20 second effort.
Wednesday	REST
Thursday	3 mins jog with 3 x 20 seconds fast within the run, or 3 X 20 secs fast at the end of the run. Give yourself at least 2 mins jog between each 20 second effort.
Friday	5 mins jog
Saturday	REST
Sunday	5 mins run. If you are running on the road, pick out lamp posts to run quickly between. If you are off road, try to find trees orother landmarks 50 meters away and challenge yourself to run quickly to them.

Week 2:

Day	Exercise
Monday	7 mins jog
Tuesday	4 mins jog with 3 X 20 seconds fast within the run, or 3 X 20 secs fast at the end of the run. Give yourself at least 2 mins jog between each 20 second effort.
Wednesday	REST
Thursday	4 mins jog with 3 x 20 seconds fast within the run, or 3 X 20 secs fast at the end of the run. Give yourself at least 2 mins jog between each 20 second effort.
Friday	6 mins jog
Saturday	REST
Sunday	5 mins run. If you are running on the road, pick out lamp posts to run quickly between. If you are off road, try to find trees orother landmarks 50 meters away and challenge yourself to run quickly to them.

Week 3:

Day	Exercise
Monday	7 mins jog
Tuesday	5 mins jog with 3 X 20 seconds fast within the run, or 3 X 20 secs fast at the end of the run. Give yourself at least 2 mins jog between each 20 second effort.
Wednesday	REST
Thursday	5 mins jog with 3 x 20 seconds fast within the run, or 3 X 20 secs fast at the end of the run. Give yourself at least 2 mins jog between each 20 second effort.
Friday	7 mins jog
Saturday	REST
Sunday	6 mins run. If you are running on the road, pick out lamp posts to run quickly between. If you are off road, try to find trees orother landmarks 50 meters away and challenge yourself to run quickly to them.

Week 4:

Day	Exercise
Monday	8 mins jog
Tuesday	8 mins jog with 3 X 20 seconds fast within the run, or 3 X 20 secs fast at the end of the run. Give yourself at least 2 mins jog between each 20 second effort.
Wednesday	REST
Thursday	8 mins jog with 3 x 20 seconds fast within the run, or 3 X 20 secs fast at the end of the run. Give yourself at least 2 mins jog between each 20 second effort.
Friday	8 mins jog
Saturday	REST
Sunday	10 mins fartlek. If you are running on the road, pick out lamp posts to run quickly between. If you are off road, try to find trees orother landmarks 50 meters away and challenge yourself to run quickly to them.

Week 5:

Day	Exercise
Monday	10 mins jog
Tuesday	10 mins jog with 3 X 20 seconds fast within the run, or 3 X 20 secs fast at the end of the run. Give yourself at least 2 mins jog between each 20 second effort.
Wednesday	REST
Thursday	10 mins jog with 3 x 20 seconds fast within the run, or 3 X 20 secs fast at the end of the run. Give yourself at least 2 mins jog between each 20 second effort.
Friday	10 mins jog
Saturday	REST
Sunday	10 mins fartlek. If you are running on the road, pick out lamp posts to run quickly between. If you are off road, try to find trees orother landmarks 50 meters away and challenge yourself to run quickly to them.

Week 6:

Day	Exercise
Monday	10 mins jog
Tuesday	10 mins jog with 3 X 20 seconds fast within the run, or 3 X 20 secs fast at the end of the run. Give yourself at least 2 mins jog between each 20 second effort.
Wednesday	REST
Thursday	10 mins jog with 3 x 20 seconds fast within the run, or 3 X 20 secs fast at the end of the run. Give yourself at least 2 mins jog between each 20 second effort.
Friday	8 mins jog
Saturday	REST
Sunday	15 mins fartlek. If you are running on the road, pick out lamp posts to run quickly between. If you are off road, try to find trees orother landmarks 50 meters away and challenge yourself to run quickly to them.