Do you already run 5km comfortably? If so, then the 5km Improver Running Programme could be for you! This 9 week programme is designed to help you improve your running time by incorporating a mix of easier runs, interval training and longer runs. The goal is a gradual improvement in your speed and endurance (the ability to continue exercising for a longer time whilst still feeling comfortable).
The downloadable timetable shows what to do across the 9 weeks. Let’s talk about what some of the instructions mean in this programme:
- Rest: This may seem obvious but this means no running. You may want to do some resistance training or mobility exercises on these days instead.
- Easy run: An easy run should be just that - easy. Keep the pace moderately slow, focus on your breathing and don’t worry about the distance.
- Hard runs: These runs should push you a bit more, increase the pace where you can!
- Fartlek: This is a training approach developed by a Swedish Olympian and translates to ‘speed play’. Keep moving but vary between slower runs and sprinting!
- Recovery: Recovery during the run is whatever you need it to be - a slow run, a walk or a pause. Try to keep moving if possible!
Here’s a few top tips to help you succeed with this Improver Programme:
- Warm up and stretch before each run with a 5-minute brisk walk and leg stretches on both sides.
- Run on a variety of surfaces when it’s safe to, not just paved roads
- Calm your breath and calm your mind - if you’re getting out of breath, slow down!
- Listen to your body - if you’re feeling fatigued, consider taking extra rest days.
- Cool down after every run and stretch into the front, back and sides of each leg.
- Find a friend who is also looking to improve upon their current running practice and book some time to do it together!
- Consult with your clinician before starting any new exercise programme, especially if you have any health conditions.
The 9 week plan involves 4 runs a week, with a day of rest in between. It can help to plan ahead and put your runs on the days that are most convenient for you that week.
