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5k Training Guide: Week 6

You are now gearing up to the race and you only have two full weeks of training left so make sure you make these two weeks count.

You should feel considerably fitter than you did at the beginning of the training programme.

Session 1

This is a Tabata training session. This is a type of training that will push you harder than you will have trained before but it is one of the most effective training methods.

  • Warm up for 3-5 minutes at a comfortable pace.
  • Now you want to sprint for 20 seconds and recover for 10 seconds. Repeat this 7 more times.
  • Walk for 3 minutes.

Repeat this whole set two more times.

Session 2

For this session you want to find a hill that is between 50 metres and 100 metres long. The steeper the hill the better.

Sprint up the hill and recover by walking back down. As soon as you get to the bottom turn and sprint back up.

Repeat this 15 times.

Session 3

This session will be slightly different to the other circuit training sessions you have done so far. After each strength exercise there will be a cardio exercise. You will still train in a circuit system but with a twist in order to fully train the appropriate energy systems.

Perform each exercise for 1 minute then complete the additional exercises before moving onto the next exercise.

  • Press ups followed by 15 Burpees
  • Squats followed by 12 Burpees
  • Plank followed by 9 Burpees
  • Tricep dips followed by 6 Burpees
  • Lunges followed by 3 Burpees

After each round rest for 2 minutes. In the 2nd circuit replace the Burpees with squat jumps and on the 3rd round perform Running on the spot for 40 seconds, 35 seconds, 30 seconds, 25 seconds and 20 seconds.

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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