![\"\"](\"https:\/\/runningtrainingplan.com\/runningpress\/wp-content\/uploads\/2020\/04\/oregon-track.jpg\" "\\"\\"")
<\/p>\n<\/p>\n
For more details of these sessions see the introduction and Week 1<\/a>.<\/p>\n 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.<\/p>\n 1 set is approximately 400m run at 5k pace plus recovery (use the time from the table below). Run 8, 10 or 12 sets depending on usual training volume (approx 4.8k, 6k, or 7.2k total).<\/p>\n Cool-down with 10-15 minutes of easy running.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" 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 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[410,385],"tags":[],"class_list":["post-4348","post","type-post","status-publish","format-standard","category-cv-sessions","category-training-sessions","entry"],"_links":{"self":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/4348","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/comments?post=4348"}],"version-history":[{"count":6,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/4348\/revisions"}],"predecessor-version":[{"id":4356,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/posts\/4348\/revisions\/4356"}],"wp:attachment":[{"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/media?parent=4348"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/categories?post=4348"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runningtrainingplan.com\/runningpress\/wp-json\/wp\/v2\/tags?post=4348"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Warm up<\/h4>\n
\n
\nIf 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 \u2014 whatever works for you.<\/li>\n<\/ul>\nSession 5<\/h2>\n
\nRecovery is the same time, run at a jog or a very easy pace (approx 200m).<\/p>\nRep times according to 5k race time.<\/h4>\n
\n\n
\n 5k race time
\nin minutes<\/strong><\/td>\n400m rep time
\nmins : seconds<\/strong><\/td>\n<\/tr>\n\n 32<\/td>\n 2:33<\/td>\n<\/tr>\n \n 30<\/td>\n 2:24<\/td>\n<\/tr>\n \n 28<\/td>\n 2:14<\/td>\n<\/tr>\n \n 26<\/td>\n 2:04<\/td>\n<\/tr>\n \n 24<\/td>\n 1:55<\/td>\n<\/tr>\n \n 22<\/td>\n 1:45<\/td>\n<\/tr>\n \n 20<\/td>\n 1:36<\/td>\n<\/tr>\n \n 18<\/td>\n 1:26<\/td>\n<\/tr>\n \n 16<\/td>\n 1:17<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n