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 | ||||||
| Mon | Tues | Weds | Thurs | Fri | Sat | Sun |
| 40 – 45 mins E | 12 X 400m F | 40 – 45 mins E | 3 X 5 mins F | R | 2 X (8 X 200m) F with 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 | 40 – 45 mins E | 10 X 40 secs uphill F | R | 6 X 300m F | 75 mins E |
| Week 3 | ||||||
| Mon | Tues | Weds | Thurs | Fri | Sat | Sun |
| 40 – 45 mins E | 2 X (8 X 200m) F with 5 mins recovery between sets | 40 – 45 mins E | 3 X 5 mins F | R | 4 X 800m F + 4 X 400m Faster | 60 mins E |
| Week 4 | ||||||
| Mon | Tues | Weds | Thurs | Fri | Sat | Sun |
| 40 – 45 mins E | 4 X 1km | 40 – 45 mins E | 10 X 40 secs uphill F | R | 6 X 300m F | 75 mins E |
| Week 5 | ||||||
| Mon | Tues | Weds | Thurs | Fri | Sat | Sun |
| 40 – 45 mins E | 2 X (8 X 200m) F with 5 mins recovery between sets | 40 – 45 mins E | 3 X 5 mins F | R | 4 X 800m F and 4 X 400m faster | 60 mins E |
| Week 6 | ||||||
| Mon | Tues | Weds | Thurs | Fri | Sat | Sun |
| 40 – 45 mins E | 4 X 1km F | 40 – 45 mins E | 5 X 600m F + 5 X 300m faster | R | 20 mins E | RACE 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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