Improver 5km Running Programme

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:

  1. 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.
  2. 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.
  3. Hard runs: These runs should push you a bit more, increase the pace where you can!
  4. 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!
  5. 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.

August 31, 2023
Written by
Reviewed by

This link is accessed via the Roczen app