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5k Running Program Workouts.

Please find all our running workouts to help improve your 5k time here. Remember if you're tight on time the priority goes - intervals, aerobic, tempo, if you are able to complete all 3 runs each week you will reap the most reward. Happy running.

Intervals

Week 1

Warm Up - 15 minutes zone 2 - steady pace

Main Set - 6 x 2 minutes zone 4 (hard pace) + 2 minutes zone 2 (steady pace)

Cool down - 5 minutes zone 1-2 easy

Week 2

Warm Up - 15 minutes zone 2 - steady pace

Main Set - 8 x 2 minutes zone 4 (hard pace) + 2 minutes zone 2 (steady pace)

Cool down - 5 minutes zone 1-2 easy

Week 3

Warm Up - 10 minutes zone 2 - steady pace

Main Set -

2 x 4 minutes zone 4 (hard pace) + 2 minutes zone 2 (steady pace)

4 x 2 minutes zone 4 (hard pace, aim to push pace slightly quicker than the 4 minutes) + 2 minutes zone 2 (steady pace)

Cool down - 5 minutes zone 1-2 easy

Week 4

Warm up - 10 minutes zone 2

Main set -

6 minutes zone 4 + 2 minutes zone 2 x 1

3 minutes zone 4 + 2 minutes zone 2 x 2

90 seconds zone 5 + 2 minutes zone 2 x 4

Cool down - 5 minutes easy zone 1-2

Week 5

Warm up - 10 minutes zone 2

Main set -

6 minutes zone 4 + 2 minutes zone 2 x 2

2 minutes zone 5 + 2 minutes zone 2 x 4

Cool down - 5 minutes easy zone 1-2

Tempo Run

Week 1

5 minute warm up zone 2

30-45 minutes zone 3

5 minute cool down zone 1-2

Week 2 - same as last week but try to add 5 minutes to your run

5 minute warm up zone 2

30-45 minutes zone 3

5 minute cool down zone 2

Week 3

5 minute warm up zone 2

4 x 8 minutes high zone 3 (aim to push your pace by 5-10 seconds per mile from last week) 2 minutes recovery zone 2.

5 minute cool down zone 1-2

Week 4

5 minute warm up zone 2

5 x 7 minutes minutes high zone 3 + 2 minutes recovery zone 2.

5 minute cool down zone 1-2

Week 5

5 minute warm up zone 2

6 x 6 minutes minutes high zone 3 + 1 minutes recovery zone 2.

5 minute cool down zone 1-2

Aerobic Run

Week 1

75-90 minutes in zone 2

Week 2

Add 5 minutes onto last week's run at the same pace.

Week 3

90-100 minutes in zone 2.

Week 4

90-100 minutes in zone 2 - add 5 minutes from last week

Week 5

Week 1 repeat - run the exact same run as you did in week 1 and compare your results, did you run faster? did you cover more distance? was your heart rate lower?

 

Optimal Sports Performance, Walkmill Ln, Cannock WS11 0XE, UK