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Training & advice

Six week schedule to run 5k in under 18 minutes

This is the shortest of the events classed as long distance and so you need more speed for this one! More speed = higher intensity, which means you need more recovery to give the body time to repair itself and make you fitter. This programme has three fast sessions each week, three slow sessions and one day of complete rest.

R = Rest

E = Easy pace

F = Faster than race pace. Recoveries in repetitions should be for the same amount of time as the previous effort.

Any session that includes fast running should also include a 10 minute warm up with dynamic stretching and a 10 minute cool down with static stretching.

The sessions don't have to be done on the days suggested - they should fit in and around the rest of your life but try to keep to the formula of having an easy day or a day of rest after the faster sessions. Recovery is a very important part of training. Likewise, if you are feeling tired on a day where a fast session is scheduled, save it for another day and have a day off or an easy run. It is important to listen to your body. It will tell you when you need recovery. An elevated resting heart rate is also an indication that you need to rest as there is a possibility that you are fighting off a bug or virus. Don't run if you are ill or run down. You shouldn't try to make up for lost time either. If you have to miss sessions it is probably best to get back onto the schedule where you left off and change your target race.

By Jackie Newton. Level 3 UKA endurance coach.

Week one

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

 40 - 45 mins E

12 X 400m F

Recovery - 2 mins between each rep

40 - 45 mins E

3 X 5 mins F

Recovery - 3 mins between each rep

R

 2 X (8 X 200m) F with 2 mins between each rep and 5 mins between the sets

75 mins E

Week 2

Mon

Tues

 

Weds

Thurs

Fri

Sat

Sun

40 - 45 mins E

12 X 400m F Recovery - 2 mins between each rep

40 - 45 mins E

10 X 40 secs uphill F Recovery - relaxed run back down the hill

R

6 X 300m F

Recovery - 2 mins between each rep

75 mins E

Week 3

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

40 - 45 mins E

2 X (8 X 200m) F with 2 mins between each rep and 5 mins recovery between sets

40 - 45 mins E

3 X 5 mins F

Recovery - 3 mins betweeen each rep

R

 4 X 800m F + 4 X 400m Faster

Recovery - 3 mins after each rep

60 mins E

Week 4

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

40 - 45 mins E

4 X 1km

Recovery 3 mins between each rep

40 - 45 mins E

10 X 40 secs uphill F

Recovery relaxed run back down the hill

R

6 X 300m F

Recovery 2 mins between each rep

75 mins E

Week 5

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

40 - 45 mins E

2 X (8 X 200m) F with 2 mins between each rep and 5 mins recovery between sets

40 - 45 mins E

 3 X 5 mins F with 3 mins between each rep

R

4 X 800m F and 4 X 400m faster with 3 mins between each rep

60 mins E

Week 6

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

40 - 45 mins E

4 X 1km F

Recovery - 3 mins between each rep

40 - 45 mins E

 5 X 600m F + 5 X 300m faster

Recovery - 2 mins between each rep

R

20 mins E

RACE DAY


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