Six week schedule to run 5k in under 18 minutes

Steve Way

Source: The Guardian

Source: runbritain.com/training/runfaster/six-week-schedule-to-run-5k-in-under-18-minutes

By Jackie Newton. Level 3 UKA endurance coach.

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 3 fast sessions each week, 3 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.

 

Week one
MonTuesWedsThursFriSatSun
 40 – 45 mins E12 X 400m F40 – 45 mins E3 X 5 mins FR 2 X (8 X 200m) F with 5 mins between the sets75 mins E
Week 2
MonTuesWedsThursFriSatSun
40 – 45 mins E12 X 400m F40 – 45 mins E10 X 40 secs uphill FR6 X 300m F75 mins E
Week 3
MonTuesWedsThursFriSatSun
40 – 45 mins E2 X (8 X 200m) F with 5 mins recovery between sets40 – 45 mins E3 X 5 mins FR 4 X 800m F + 4 X 400m Faster60 mins E
Week 4
MonTuesWedsThursFriSatSun
40 – 45 mins E4 X 1km40 – 45 mins E10 X 40 secs uphill FR6 X 300m F75 mins E
Week 5
MonTuesWedsThursFriSatSun
40 – 45 mins E2 X (8 X 200m) F with 5 mins recovery between sets40 – 45 mins E 3 X 5 mins FR4 X 800m F and 4 X 400m faster60 mins E
Week 6
MonTuesWedsThursFriSatSun
40 – 45 mins E4 X 1km F40 – 45 mins E 5 X 600m F + 5 X 300m fasterR20 mins ERACE DAY

While runbritain takes every care to help readers with training, diet and injuries, neither they, nor their contributors, can accept responsibility for illness or injury caused as a result of advice given.

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