Run your fastest 5K

Runner's World (UK) - - TRAINING -

This plan is for run­ners who’ve logged at least 20 miles per week for a few months. On days with op­tions, in­ter­me­di­ate run­ners should choose the lower end; ad­vanced run­ners, the higher.

CROSS-TRAIN Cy­cle, swim, do a fit­ness class or strength-train.

SPEED Add 1-2 miles warm-up (plus strides and dy­namic stretches), 1-2 miles cool-down. Do reps at close to 5K goal pace. To re­cover, jog half the dis­tance of the pre­vi­ous re­peat.

HILLS Add 1-2 miles warm-up (plus strides and dy­namic stretches), 1-2 miles cool-down.

STRIDES Roughly 100m pick­ups, peak­ing around 5K pace. Re­cover fully be­tween each so you can give your best to ev­ery ef­fort.

LONG In­ter­me­di­ate run­ners run shorter; ad­vanced go longer.

TEMPO Start af­ter 1-2 miles jog­ging. Run at a ‘com­fort­ably hard’ pace (slightly faster than your half­marathon pace).

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