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5K+
By David Hewitt
Dec 08 2022
5
Post C25K running programme.
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5K+ A Forty-Eight Minute Run at 3/10 Effort
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Walk: 5mins with explanation 48 minute run countdown every minute Cool down: 5min walk with explanation
5K+ Week 12 Day 3
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5 min warm up walk; Set distance run of around 3.25 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.
5K+ Week 12 Day 2
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5 min warm-up walk; 5 min warm-up run; FIVE INTERVAL runs each one comprising a 4 min tempo run followed by a 1 min recovery run; Finishing with a 5 min cool-down walk.
5K+ Week 12 Day 1
Apr 17 2022
37 mins
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 8 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk.
5K+ Week 11 Day 3
Apr 16 2022
46 mins
5 min warm up walk; Set distance run of around 3.25 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.
5K+ Week 11 Day 2
Apr 15 2022
40 mins
5 min warm-up walk; 5 min warm-up run; FIVE INTERVAL runs each one comprising a 4 min tempo run followed by a 1 min recovery run; Finishing with a 5 min cool-down walk.
5K+ Week 11 Day 1
Apr 14 2022
37 mins
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 8 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk.
5K+ Week 10 Day 3
Mar 30 2022
46 mins
5 min warm up walk; Set distance run of around 3 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.
5K+ Week 10 Day 2
Mar 30 2022
40 mins
5 min warm-up walk; 5 min warm-up run; A pyramid run (more accurately an Ayers Rock Profile run) with FIVE segments; The FIRST segment will comprise a 3 min tempo run followed by a 2 min recovery run; Then THREE SEGMENTS EACH COMPRISING a 4 min tempo run followed by a 1 min recovery run; The FIFTH segment will comprise a 3 min tempo run followed by a 2 min recovery run;
5K+ Week 10 Day 1
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39 mins
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 7 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk.
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