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5k Training Guide: Week 3

You should be starting to notice a difference in your running ability now.

Whether it is faster or for longer there should be an improvement. Try to plot out a course locally to you, that is around 3km. This will be used in the second session of this week. This will give a good indication of where you are physically and mentally after a couple of weeks training.

Session 1

This is a HIIT (High Intensity Interval Session). It will only last 20 minutes but it will push you further than you have been pushed so far.

  • 90 seconds fast pace.
  • 30 seconds recovery. This should be a walk not a jog.
  • Repeat this 4 times then walk for 2 minutes.
  • Repeat this again and that will take you to your 20 minutes session.

Session 2

This session is to test how quickly you can get around a 3km course and a starting place to learn how to pace yourself for a 5k run
Run your 3km course as fast as you can. Try to pace yourself, so don't sprint off for the first 500m then hit a wall. You are better off starting off slowly and speeding up as you go around the course. Remember to record your time.

Session 3

This session will be another circuit session as in the previous 2 weeks. The only difference is each exercise will last for 90 seconds rather than 1 minute in order to build up muscular endurance.

  • Press ups
  • Bodyweight squats
  • Mountain climbers
  • Plank
  • Tricep dips

Rest for 90 seconds after each round of exercises then repeat for 3 sets.

Louise Whelan is cofounder of fit8. The fit8 and Time & Leisure 5k Run in aid of The Wimbledon Guild will take place at Warren House, 11am on 19 May

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