IMPROVERS TRAINING PLAN

This plan is for you if you’re planning to invest a little more time and effort into your running training for Supernova.

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.

8 weeks to go

Workout 1: Run easy for 10mins, (30 secs fast run, 2mins walk) x 6, 10mins easy running

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

7 weeks to go

Workout 1: Run easy for 10mins, (30secs fast run, 2mins walk) x 8, 10mins easy running

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

6 weeks to go

Workout 1: Run easy for 10mins, (30secs fast run, 2mins walk) x 10, 10mins easy running

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

5 weeks to go

Workout 1: Run easy for 10mins, (45secs fast run, 90secs walk) x 8, 10mins easy running

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

4 weeks to go

Workout 1: Run easy for 10mins, (60secs fast run, 2mins walk) x 5, 10mins easy running

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

3 weeks to go

Workout 1: Run easy for 10mins, (30secs fast run, 1min walk) x 12, 10mins easy running

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

2 weeks to go

Workout 1: Run easy for 10mins, (90secs fast run, 90secs walk) x 5, 10mins easy running

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

1 week to go

Workout 1: Run easy for 10mins, (30secs fast run, 2mins walk) x 3, 10mins easy running

Workout 2: 15mins very easy run

Workout 3: Your Supernova 5k!

Workout 4: Well deserved rest!