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PLEASE WAIT, LOADING

PERSONAL BEST 5KM, HERE WE COME!

Week One
let’s go:

This week is going to consist of 5 runs and one strength session.
Rest is an extremely important part of any program, so be sure to get at least one day rest in for the week.

Foam rolling and stretching is imperative. Do not neglect this as it is essential for recovery, which you’re going to need when you’re running 5 days a week.

Monday

Easy Run

4.5km Easy Run

Complete this run in Zone 1 – 2. You should be able to hold a conversation while running this session.

Tuesday

Interval Run

10 min warm-up

4 x 400 m Intervals

10 min cool-down

I recommend that for your first interval training session, you pick a long, flat road that you can run up and down. Measure out your 400 m distance so that you don’t constantly have to keep an eye on your watch. Use a tree, a house, or some other object to take note of your 400 m beginning and endpoints.

The 10-minute warm-up will be completed within Zone 1 – 2.

The intervals will be completed at Zone 5. This is when you give it your absolute all! 400 m is a far distance to sprint, so the aim is for you to push to go faster than your race pace. Measure out 400 m while you’re on your warm-up so that you can complete these 4 sprints easily.

Between each sprint, you can “rest” between 45 seconds to 3 minutes. By “rest”, I mean jog, and if you’re really struggling, then walk. Take the rest you require, so that you can give it your all on the next 400 m sprint, but don’t let your legs cool down too much (i.e. keep on moving)!

The cooldown is really important, so don’t skip it. It will help you with bringing your heart rate back down.

Wednesday

Strength Session

Complete 2 rounds of the following:

8 x squats
10 x calve raises
10 x lunges (on each leg)
8 x push ups
30 second plank

Thursday

Tempo Run

30 Minute Tempo Run

Begin with a warm-up in zone 1 – 2, and then shift into a 30 minute tempo run in zone 3 – 4.

Friday

Rest Day

Stretch, foam roll, walk.

Go out for a stroll to keep the blood flowing, but don’t do anything that pushes the muscles you’ve been pushing all week. You’ve been working hard, so take today off before we get into three back-to-back days!

Saturday

Tempo Run

Stretch, foam roll, walk.

Go out for a stroll to keep the blood flowing, but don’t do anything that pushes the muscles you’ve been pushing all week. You’ve been working hard, so take today off before we get into three back-to-back days!

Sunday

Easy Run

60 Minute Easy Run

Today is all about the “LSD”, the Long Slow Distance run. Keep it slow and at a conversational pace. Zone 1 – 2 is your sweet spot.




WHAT DO YOU RUN FOR?





WHAT DO YOU RUN FOR?



Copyright by Running for Cake 2020. All rights reserved.



Copyright by Running for Cake 2020. All rights reserved.