The Improvers 5k training plan is based on 8 weeks of gradual progress that will see you take your training to the next level. This programme will see you run 3 to 4 times a week and assumes you can already run for 30 minutes continuously. It introduces intervals and gradients as well as mixing pace. By running at different speeds you can boost your metabolism and maximize your calorific burning capacity during the time you are out for a run.
Workout 2: Hills: Run 10mins to a hill, (run uphill for 15secs, then turn and run/walk down) x 8, run 10mins easy home
Workout 3: Run easy for 30mins
Workout 4: Rest or cross train
Workout 2: Hills: Run 10mins to a hill, (run uphill for 15secs, then turn and run/walk down) x 10, run 10mins easy home
Workout 3: Run easy for 40mins
Workout 4: Rest or cross train
Workout 2: Hills: Run 10mins to a hill, (run uphill for 20secs, then turn and run/walk down) x 8, run 10mins easy home
Workout 3: Run easy for 45mins
Workout 4: Rest or cross train
Workout 2: Hills: Run 10mins to a hill, (run uphill for 20secs, then turn and run/walk down) x 10, run 10mins easy home
Workout 3: Run easy for 50mins
Workout 4: Rest or cross train
Workout 2: Hills: Run 10mins to a hill, (run uphill for 25secs, then turn and run/walk down) x 8, run 10mins easy home
Workout 3: Run easy for 60mins
Workout 4: Rest or cross train
Workout 2: Hills: Run 10mins to a hill, (run uphill for 25secs, then turn and run/walk down) x 10, run 10mins easy home
Workout 3: Run easy for 70mins
Workout 4: Rest or cross train
Workout 2: Hills: Run 10mins to a hill, (run up hill for 40 secs, then turn and run/walk down) x 6, run 10mins easy home
Workout 3: Run easy for 45mins
Workout 4: Rest or cross train
Workout 2: 15mins very easy run
Workout 3: Your Supernova 5k!
Workout 4: Well deserved rest!