2016picamend

5 week speed training in May to improve your 5k time

 Week 1: Wednesday 3rd May at Victoria Park, Leamington - STEF TAKING

Acclimatises the body to run at 5k pace

  • 10 minute warm up
  • 4 times 700m with a 100m walk recovery between each, start at 5k pace and run last 300m faster increase this last 300m speed for each rep.
  • 5 minute jog then,
  • 3 times 200m fast runs with 1 min recoveries.
  • 10 minutes cool down

Week 2: Wednesday 10th May at track - STEF TAKING

Practices different race paces

  • 10 minute warm up ending with 4 accelerations
  • 3 times 400m at 10k pace, with 200m jog recovery between each
  •  3 times 400m at 5k pace, with 200m jog recovery between each
  • 3 times 400m at faster than 5k pace, with 400m jog recovery between each
  • 10 minutes cool down

Week 3: Wednesday 17th May at track - STEWART TAKING

Teaches you to run fast when you are tired

  • 10 minute warm up ending with 4 accelerations
  • 4 times 800m at 10k pace, with 3 min recovery between each
    • 1st rep go fast for last 100m
    • 2nd rep go fast for last 200m
    • 3rd rep go fast for last 300m
    • 4th rep go fast for last 400m
  •  3 times 400m at 5k pace, with 200m jog recovery between each
  • 3 times 400m at faster than 5k pace, with 400m jog recovery between each
  • 10 minutes cool down

Week 4: Wednesday 24th May at track Note Ryton Pools 5 mile is the next day on 25th May  - DAVE TAKING

Build speed for a 5k

  • 10 minute warm up ending with 4 accelerations
  • 6 times 600m at pace faster than 5k pace, 2 min recoveries walking for 200m
  •  10 minutes cool down

Week 5: Wednesday 31st May at track  -STEWART TAKING

Get used to race pace and a fast leg turnover

  • 10 minute warm up ending with 4 accelerations
  • Run 1600m at just below 5k pace, 2 min recovery
  • Run 1200m at just below 5k pace, 2 min recovery
  • Run 1000m at 5k pace, 2 min recovery
  • Run 800m at 5k pace, 3 min recovery
  • Run 2 times 300m faster than 5k pace, 2 min recoveries
  • Run 2 times 200m faster than 5k pace, 2 minute recoveries
  • 10 minute cool own

Target 5k Stratford upon Avon parkrun on 3rd June