your front door, occasionally drive to a nice park or beach for a change of scenery. SUMMER ACHIEVEMENT: Ran a 5KAUTUMN GOAL: Set a 5K PBIt’s fun to be fast. And if you trained to build 5K speed over the summer, you’re probably looking for a PB
, a 5K run on Tuesday and a 20K cycle on Wednesday. For an intermediate-level triathlete, it might break down to a Monday pyramid (increasing the distance in each set) swim session of 2.8K in 50 minutes; on Tuesday, a one-hour bike loop with threshold
treadmill, wherever – can be pretty easy. Just make every minute count. Alternate one minute a little faster than 5K pace with one-minute recoveries. Or, one of my favourites, run four times two minutes at around 5K pace with 90-second recoveries. Do a two
of running for an hour, you might schedule a track workout for 30 minutes. Do an easy warm-up, and then run 4x400m at your 5K pace, with an easy 200m recovery jog between intervals. You can add a repeat every 1-2 weeks, until you're up to, say, eight. If you
to the increased training demands that a step-up in distance or speed requires. What’s more, it’s also more likely to force you outside of your comfort zone - a sure-fire way to see real results - than if you try and stick to your own devices. 5K Ideal for first
your mileage by 10-20 per cent to recover.Get Your FixThe Problem: You had a bad race and signed up for a revenge race right away. Fast Fix: Chill. Marathoners need one to two months to recover and to determine what went wrong; 5K runners can return
, but there is nothing like running a short, fast race to boost your confidence and make you feel better about your running. If you are used to running halfs or marathons, even a 10K can do this for you, although something shorter like a mile race or 5K is the perfect
, it can't be beaten. My daughters got to 5K by using the same techniques as their mother: run-walk a set distance, and build from there. Going for gentle jogs with my daughters after my own 12-mile runs is a perfect way to ease away post
Richardson’s iPod, and given it to running purist and RW Publishing Director Steven Seaton for the next four weeks. And it’s not just their training they’ll both have to adjust. At the end of Week Three, they’ll be going head-to-head in the monthly Serpie 5K
on. You’re starting to tap into that with the LiveStrong Challenges. [This year, 5-K and 10-K runs were added to those events, which were originally conceived as cycling events.] Yeah. Rides are difficult to organize. But you can take a 5-K or a 10-K
