Doesn’t matter how slow you go keep moving until 1500m is done.
After being able to run the 30 minute session I’ve described here, you might be looking to run a full 5k. And how do we do that you might ask?
Well, I’ll tell you!
We’ll be unsing the same build up technique as we did in the 30 minute session to make it to 5k of non-stop running. We will set out to do it in 10 weeks. But no one says you can’t do it in less time if you feel strong and want to take the plunge.
The 10 week program
Week 1 – 3 sessions
Walk 5 min, 5 x run 3min walk 1min, walk 5min
Week 2 – 3 sessions
Walk 5min, 5 x 4min run 1min walk, 5min walk
Week 3 – 3 session and test week
Walk 5min, 5 x 5min run 1min walk, 5min walk
Test – run 1500m in 1 go. Doesn’t matter how slow you go keep moving until 1500m is done. Here I advise to do the running on consecutive days, and give yourself 2 days of recovery before attempting the test. So basically, run sessions on Tuesday, Wednesday and the test on Saturday.
Test will be 5min walk, run 1500m, 5 min walk.
Week 4 – 3 sessions
Walk 5min, 3x 7min run 3min walk, 5min walk
Week 5 – 3 sessions
Walk 5min, 3x 8min run 2min walk, 5 min walk
Week 6 – 3 sessions + test week
Walk 5min, 3x 8min run 2min walk, 5min walk
Test – run 2500m in 1 go. Rest for 10min and then run another 1000m in 1 go. Same advice as in the first test.
Week 7 – 3 sessions
Walk 5min, 4x 8min run 2min walk, 5 min walk
Week 8 – 3 sessions
Walk 5 min, 4x 9min run 1min walk, 5min walk
Week 9 – 2 sessions and test
Walk 5min, 4x 6min run 1min walk, 5min walk
Test – run 4000m in 1 go. No matter how slow or how heavy it is you need to persist in doing the 4000m. You’ve done the time and distance in practice, now you just need to put it together in 1 go. Sames advice as in the first test.
Week 10 – 3 sessions and last week before race day
Session 1 – Walk 10min, 3x 9min run 1min walk, walk 10min
Session 2 – Walk 8min, 4x 8min run 1min walk, walk 8min
Session 3 – Walk 6min, 5x 7min run 1min walk, walk 6min
During the last 10 weeks we’ve gone through a number of different Sessions and tests. The last week you’ve been on your feet around 50min, running and walking. You’ve done the time and the distance. From now on it’s all in your head, your body is ready for doing a full 5k from start to finish without stopping.
Just go out there and get it!
Ultra running seems cool – Part 4 – The zone 2 secrets
Ultra running seems cool – Part 2 – Muscle fiber
Ultra running seems cool – Part 3 – Energy systems
Ultra running seems cool – Part 1 – How do I start?
I want to start running – Part 2 – The first 30 minute session
I want to start running – Part 1
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