This running program was designed to help you increase your cardiovascular fitness, with the goal of improving your 5km time. This program is 3 days a week, so would be a perfect addition to a regular weights program for a well rounded training approach!
Weeks 1-2: Foundation Building
Session 1: Easy Run
- Duration: 20-30 minutes
- Heart Rate Zone: 60-70% of your maximum heart rate (MHR)
- RPE: 3-4 (Light to Moderate)
Session 2: Interval or Speed Run
- Warm-up: 5-10 minutes easy jogging
- Main Set: 4 x 400 meters at a comfortably hard pace (around 7-8 RPE) with 2 minutes of recovery between each interval.
- Cool Down: 5-10 minutes easy jogging and stretching
Session 3: Long Run
- Duration: 30 minutes
- Heart Rate Zone: 60-70% MHR
- RPE: 3-4 (Light to Moderate)
Weeks 3-4: Intensity Increase
Session 1: Easy Run
- Duration: 25-35 minutes
- Heart Rate Zone: 60-70% MHR
- RPE: 3-4 (Light to Moderate)
Session 2: Interval or Speed Run
- Warm-up: 5-10 minutes easy jogging
- Main Set: 6 x 400 meters at a comfortably hard pace (around 7-8 RPE) with 2 minutes of recovery between each interval.
- Cool Down: 5-10 minutes easy jogging and stretching
Session 3: Long Run
- Duration: 40 minutes
- Heart Rate Zone: 60-70% MHR
- RPE: 3-4 (Light to Moderate)
Weeks 5-6: Progressive Workouts
Session 1: Easy Run
- Duration: 30-40 minutes
- Heart Rate Zone: 60-70% MHR
- RPE: 3-4 (Light to Moderate)
Session 2: Interval or Speed Run
- Warm-up: 5-10 minutes easy jogging
- Main Set: 8 x 400 meters at a comfortably hard pace (around 7-8 RPE) with 2 minutes of recovery between each interval.
- Cool Down: 5-10 minutes easy jogging and stretching
Session 3: Long Run
- Duration: 45 minutes
- Heart Rate Zone: 60-70% MHR
- RPE: 3-4 (Light to Moderate)
Weeks 7-8: Peak and Taper
Session 1: Easy Run
- Duration: 35-45 minutes
- Heart Rate Zone: 60-70% MHR
- RPE: 3-4 (Light to Moderate)
Session 2: Interval or Speed Run
- Warm-up: 5-10 minutes easy jogging
- Main Set: 10 x 400 meters at a comfortably hard pace (around 7-8 RPE) with 1.5 minutes of recovery between each interval.
- Cool Down: 5-10 minutes easy jogging and stretching
Session 3: Long Run
- Duration: 50 minutes
- Heart Rate Zone: 60-70% MHR
- RPE: 3-4 (Light to Moderate)