30 mins continuously.The ResultCongratulations! Youre a real runner! What next? How about a 5K (3.1-mile) race?Beginner Six-Week Schedule | Intermediate Six-Week Schedule | Your First 5K (non-subscriber preview)
in a fast training session, and the following sessions for races over 10 miles should only be attempted once. These sessions are not for beginners.Key session for mile races: 8 x 400m with around 90-second recoveriesKey session for 5K races: 4 x 1M
Q How do speed sessions benefit me? I’ve tried things like 400m repetitions at 5K pace, but as I never seem to be out of breath at the end of the session, surely they’re not doing me any good?A Many people think that they only need to do interval
Q I don’t race longer than 10K. Do my training runs need to be any longer than this distance? A Yes longer runs are beneficial, even for 5K and 10K runners, because there is a relationship between endurance and speed. Although a lot shorter than a
beach huts to the other, the first 5K of the Bournemouth Bay 10K race was rather like running through a scene from a Donald McGill postcard. Wish you were here? The infamous 'Zigzag' might change your mind. After the flat first half leading from
Warm up with a half-mile easy jog. Then perform a 5K time trial, covering the distance as fast as you can. Cool down with a half-mile jog.Run a 15K time trial (note: do not run longer than 90 minutes). Begin and end with a half-mile jog. Run 3x1-mile
pacing strategies affect race results. They asked 11 experienced female runners to run 5K on a treadmill to determine their average for the distance. The runners were then asked to run 5K again, but tackling the first 1.63K at different speeds: once
or 30 mins easyAug 5 (Mon) REST or 30 mins easyAug 12 (Mon) REST or 30 mins easyAug 19 (Mon) REST or 30 mins easyAug 26 (Mon) REST or 30 mins easySep 2 (Mon) REST or 30 mins easySep 9 (Mon) RESTJul 16 (Tue) Speed target: run 12 x 200m at 5K pace. 100m
Rest Tue Speedwork 5M (inc 4 x 800m, 200m jog) 5K 45 mins 8/10Wed Steady 5M 8:45 44 mins 6/10Thu Fartlek 5M (inc 3M fartlek) 7:30-9:30 45 mins (25 mins fartlek) 7/10Fri Rest Sat Easy 3M 9:30 28 mins 4/10Sun Race 10K (plus 1M warm-up/1M
, though runners (and walkers) can also tackle a 10K, 20K or 30K route. The option of a 5K walk – suitable for pushchairs – also offers a great diversion for supportive family members. More off-road highlights...Sidmouth Festival 10K (Devon, August 12
