For more details of these sessions see the introduction and Week 1.
Week 5: we have an often-run track session, but of course, this one is adapted for running off-track. The session aims to replicate 400m reps with equal time recoveries. The reps are run at 5k race-pace and the recoveries at a nice easy jog.
Warm up
- Run/jog easily for 5-10 minutes.
- Perform the lung matrix from Session 2.
- 4 x 30-second strides with gradual acceleration, with 30-second jog between.
- Perform the arabesque (see video at the end of Session 1).
If you’ve continued with these exercises (and it’s very worthwhile), then you might be at the stage where you can hold some light weights in your hands. Without weights they are still very beneficial, so keep at it. These arabesques can be done before you run during your warm-up; when cooling down; or separately — whatever works for you.
Session 5
1 set is approximately 400m run at 5k pace plus recovery (use the time from the table below).
Recovery is the same time, run at a jog or a very easy pace (approx 200m).
Run 8, 10 or 12 sets depending on usual training volume (approx 4.8k, 6k, or 7.2k total).
Cool-down with 10-15 minutes of easy running.
Rep times according to 5k race time.
| 5k race time in minutes |
400m rep time mins : seconds |
| 32 | 2:33 |
| 30 | 2:24 |
| 28 | 2:14 |
| 26 | 2:04 |
| 24 | 1:55 |
| 22 | 1:45 |
| 20 | 1:36 |
| 18 | 1:26 |
| 16 | 1:17 |
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