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5k Training Guide: Week 4

This week will be a little easier than the previous week in order to give your body time to recover after the initial introduction to training.

After this week it will be a 3 week surge leading up to the race. Use this week to loosen any tight muscles that may have developed during your training thus far. Stretch out your calves, hamstrings, quads, hip flexors and glutes 3-4 times during this week. If you have access to a golf ball, hockey ball and foam roller it is worth using these to roll out the following areas: Use the golf ball on the sole of your foot to loosen off your Plantar Fascia. Use the foam roller on your calves, quads and IT bands. Finally use the hockey ball on your glutes. This will dramatically improve your flexibility and reduce tightness.

Session 1

This session is a light steady pace run.

Run for 20 minutes at a steady pace without stopping. Try to remain at the same pace for the whole 20 minutes.

Session 2

This session is interval training but not at 100% maximum effort.

  • Run for 30 seconds at a reasonable pace (faster than you ran during session 1).
  • Walk for 90 seconds.

Repeat this 10 times.

Session 3

Like the previous week’s training, this session is not based on running but training your whole body.


  • Lunges
  • Press ups
  • Body weight squats
  • Plank
  • Calf raises
  • Tricep dips

Perform each exercise for 1 minute. Rest for 3 minutes when you have completed one whole circuit. Repeat this 3 times.

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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