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Saturday, 23 May 2020 11:33

5k training programme V2 Featured

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This is a the second 4 week programme for 5k distances.

Now that we’re permitted to be out for more than 1 hour, you can increase the reps and times if you wish. Again, you may wish to 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.

The important thing is GET OUT RUNNING ! If your planning to run early morning , sort your kit out night before so you just step into it.  The only barrier is front door.

 

week  Session 1 session 2
1

5 min jog

2 min 5k pace/1 min walk

4 mins 5k pace/1 min walk

6 min 5k pace/1 min walk

4 min 5k pace/1 min walk

2 min 5k pace/1 min walk

Jog home and stretch

5 min jog to reasonable hill

5 secs run up/walkjog back down

10 secs run up/walk or jog back down

And so on until you reach top increasing each run by 5 secs

Spend about 20 minutes on this so you may need to repeat.

Ignore puzzled looks from passers by

Jog home and stretch

2

5 min jog

3 lampposts jog

2 lampposts 5k pace

1 lamppost sprint

Repeat 5 times

Jog home and stretch 

 5 min jog

3 min out then return to starting point within 3 mins

Repeeat 3 times

Jog home and stretch

3

 5 min jog

1 min fast 30 secs recovery walk

30 secs fast - 30 secs recovery walk

Repeat 7 times then after 2 min recovery 10 secs flat out

Jog home and stretch

 

 5 mins jog

1 min fast with 1 min recovery walk

3 min fast with 1 min recovery walk

1 min fast with 1 min recovery walk

Repeat 4 times

Jog home and stretch

4

 5 mins jog to a reasonable hill

 Run to top . Walk back down

Jog half way up - then sprint to top. Walk back down

Again spend about 20 mins on this so repeats will be necessary.

Jog home and stretch

 

5 mins jog

10 x 30 secs with 30 sec recovery walk

6 mins moderately fast

10 x 30 secs with 30 sec recovery walk

Jog home and stretch

 

 

 

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