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5k Training Guide: Week 5

You are now entering the final few weeks before your 5km race.

The training will get harder now until 1 week before the event when you will taper into the race itself. Make sure you keep as loose as possible by stretching on rest days.

Session 1

This session will last 25 minutes. There will be a 5 minute warm up and 5 minute cool down at the beginning and end of the session.

  • 5 minutes warm up- start off walking for 1-2 minutes and then build up into a run for 3-4 minutes
  • Pyramids- Start off at a walk for 30 seconds, then jog for 30 seconds, after this sprint (as fast as possible) for 30 secs, then drop back down to a jog for 30 seconds and finally drop into a walk for 30 secs again
  • Repeat this 2 more times
  • Cool down – Jog (anything faster than a walk) for 2 minutes and walk for 3 minutes

Session 2

This is a steady state run for 4km. Try to find a course that is 4km long.

Run this course at a steady pace. The idea is to finish faster than you start so make sure you pace yourself.

The race is only 1km longer than this so if you can get around this without stopping you will be in a great position to complete the 5km race.

Session 3

This is a circuits session like the previous weeks.

Complete the following exercises for 1 minute each and rest for 2 minutes after each completed circuit.

  • Wall squat – lean against a wall and lower into a squat position. Your legs should be at 90 degrees and you arms should be folded across your chest
  • Lunges
  • Squats
  • Pressups
  • Plank
  • Tricep dips

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

Visit the fit8 website
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