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5k Training Guide: Week 7

You are getting close to the race day now.

Keep going and you will be running a solid time for your 5km. Make sure you are stretching enough before and after sessions. There is a stretching session this week instead of the circuits session. Don’t skip this because it is not a workout. It will increase recovery and help you with your end goal.

Session 1

  • Plot a 5km course.
  • Run at 80% for 1 minute and walk for 1 minute.
  • Repeat this until you have completed your 5km course.

Make sure you time this session as it will give a good indication of the time you can expect to run during your race.

Session 2

Sprints:

  • Sprint for 20 seconds then walk for 40 seconds.
  • Repeat this 5 times, then walk for 3 mins.
  • Repeat this cycle another two times.

Session 3

Flexibility – make sure you stretch all the major muscle groups in the legs, see the list below:

  • Calves
  • Hamstrings
  • Quadriceps
  • Glutes

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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