mins) between efforts. 10 mins jog before and after session Jul 23 (Tue) Speed target: 12 x 400m at 5K pace. 400m jog (2 mins) between efforts. 10 mins jog before and after session Jul 30 (Tue) Speed target: run 4 x 1M at 10K pace. 400m jog (2 mins
) RESTAug 26 (Mon) REST Jul 16 (Tue) Speed target: run 2 x 2K at 10K pace. 400m jog (2 mins) between efforts. 10 mins jog before and after sessionJul 23 (Tue) Speed target: 8 x 400m at 5K pace. 400m jog (2 mins) between efforts. 10 mins jog before and after
minutes. To reap the weight-loss rewards of going long, start your weekly long runs about two minutes per mile slower than your 5K race pace. Increase their length by five to 10 minutes (or one mile) each week for three or four weeks before backing off
mins easy jog; then 6 x 200m with recoveries of 30, 25, 20, 15 and 10 seconds. 30-40 mins slow 1200m time trial; then 10 mins jog; then 4 x 400m with 2-min recoveries with 200m at 3K pace, 200m at 800m pace Rest or 30 mins slow 2 x 2K at 5K pace with 3
target half-marathon pace (85% WHR). 'Brisk' sometimes refers to half-marathon pace while 'threshold' refers to 10-mile pace. Often described as feeling 'comfortably hard', aim to hit about an 8 on a perceived-exertion scale of 10. Fast – your 5K or 10K
Speedwork 6M (inc 5 x 800m, 200m jog) 5K 60 mins 8/10Wed Steady 6M 7:30 45 mins 6/10Thu Fartlek 6M (inc 3M fartlek) 6:30-8:30 50 mins (20 mins fartlek) 7/10Fri Rest Sat Easy 4M 8:00 32 mins 4/10Sun Race 10K (plus 1M warm-up/1M cool-down) 6
Closing Soon…Bungay Black 10K Series (Suffolk, May 25) RW Says: Series of three 10K races in May, June and July. Enter all three to gain a discount.Bexhill Seafront 5K Series (Sussex, May 26) RW Says: Scenic seafront race series held
muscles, causing you to hit the wall.The perfect example of a highly race-specific session for a 5K runner is an interval session of 5 x 1,000m at 5K race pace, with three-minute jog recoveries between the efforts. Because the session entails running 5K
distance options for race-hungry punters of all abilities, including the full 26.2, a 30K, a half and a 3.5K fun run – and nearly 13,000 runners from 50 different countries converged on the city to take them on. Just a two-and- a-half-hour flight away
Time to work out a training schedule. The triathlon is now 8 weeks away. That's more than enough time to give me a fighting chance of running a sub 20-minute 5K. I'm booked into the Standard Chartered Great City Race, which takes place 4 weeks
