New Membership rates now available for 2021-22

 

 

 

 

Three Bridges Road Race New Date Sunday 19th September 

 

 

 

 

Do not attend training if your showing any symptoms of covid 19 or have had a recent positive test result. 

 New Membership rates now available for 2021-22

 

 

 

 New Membership rates now available for 2021-22

 

 

 

Thursday, 23 April 2020 10:10

5K Training Programme - (you can do yourself) Featured

Written by
Rate this item
(2 votes)

This is a very simple 4 week programme for 5K distances you can do yourself while no club training sessions

All sessions are based around time and lampposts, so you don’t need a fancy GPS to do them: a standard analogue watch will do. The sessions are easier than at the club, because you’re training on your own, but they give you some structure.  Why not run the two sessions on a Tuesday and Thursday as we do at the club, and if possible a longer slower run or walk at the weekend.  Of course, you can increase or decrease the number of reps.  Be great to see how you've improved to why not comment on facebook article with you time before you start the programme and your time after completion.  (or email This email address is being protected from spambots. You need JavaScript enabled to view it. so we can put together an article at end of 4 weeks).  Good luck and have fun

week Session A Session B
1

5 min jog

5 x 3 min with 2 min walk between each

Jog home and stretch

5 min jog

5 x 1 min with 30 secs recovery walk

5 mins moderately fast

5 x 1 min with 30 secs recovery walk

Jog home and stretch

 

2

5 min jog

3 lampposts jog

2 lampposts 5k pace

1 lamppost sprint

1 min recovery walk

Repeat 4 times

Jog home and stretch

5 min jog

2 min out then return to starting point within 2 mins

Repeat 4 times

Jog home and stretch

 

3

5 min jog

1 min fast - 30 secs recovery walk

30s fast - 30s recovery walk

Repeat 8 times

Jog home and stretch 

5 min jog

1 min fast with 1 min recovery walk

2 min fast with 2 min recovery walk

1 min fast with 1 min recovery walk

Repeat 4 times

Jog home and stretch

 

4

5 min jog

2 min out then return to starting point within 2 mins

Repeat 4 times

Jog home and stretch

5 min jog

10 x 30s with 30s recovery walk

6 mins moderately fast

10 x 30s with 30s recovery walk

Jog home and stretch

Enjoy and remember please respect others by maintaining you distance from other runners and walkers.

Read 2090 times Last modified on Thursday, 23 April 2020 10:45
Login to post comments