See the full list of plans
Sign In or Register to add this to your Fetch training planner.
5k Training Plan
8 Week Threshold Plan
The goal of this training plan is to increase time at threshold and VO2 throughout the weeks.Sign In or Register to add this to your Fetch training planner.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
|---|---|---|---|---|---|---|---|
| Week 1 |
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch, 30 secs calf stretch, 30 secs hamstring stretch, 30 secs piriformis stretch.
Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
|
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Strides
5mi
1km warm up, 6 x (800m zone 2 (aerobic endurance), 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace, but mix in 6 x 0.20km strides. Cadence 185bpm.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
|
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Threshold
7.8mi
1km warm up, 6 x (800m zone 2 (aerobic endurance), 800m zone 4 (threshold)), 1km zone 2 (aerobic endurance), 1km cool down. The goal of this workout is to run above threshold for 6 x 800 meters. Cadence 182bpm.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
|
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
Progressive
8.1mi
1km warm up, 5k zone 2 (Aerobic Endurance), 3k zone 3 (Aerobic Power), 3k zone 4 (Threshold), 1km cool down. Cadences 170bpm, 176bpm, 181bpm.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Easy
5mi
Light 8k aerobic endurance run. 1km warm 6km zone 2 (aerobic endurance) 1km cool down.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
|
| Week 2 |
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
|
Threshold
7.5mi
1km warm up 1.5km zone 2 (aerobic endurance) 5 x (1km zone 4 (threshold) 400m zone 1 (recovery)) 1.5km zone 2 (aerobic endurance) 1km cool down. Cadence 181bpm.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
|
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Easy
5mi
Light 8k aerobic endurance run. 1km warm 6km zone 2 (aerobic endurance) 1km cool down.
|
Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Tempo
7.5mi
1km warm up 10k zone 3 tempo (aerobic power) 1km cool down. Cadence 176bpm.
|
Easy
5mi
Light 8k aerobic endurance run. 1km warm 6km zone 2 (aerobic endurance) 1km cool down.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
|
| Week 3 |
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Strides
6.2mi
1km warm up 8 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 8 x 0.20km strides. Cadence 185bpm.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
Threshold
9.2mi
1km warm up, 1km zone 2 (aerobic endurance), 8 x (800m zone 4 (threshold), 400m zone 1 (recovery), 1.6km zone 2 (aerobic endurance), 1km cool down. Goal is 8 x 800 threshold, with 400m recovery. Cadence 181bpm.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
Strides
6.2mi
1km warm up 8 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 8 x 0.20km strides. Cadence 185bpm.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Threshold
9.9mi
1km warm up, 1km zone 2 (aerobic endurance), 5k zone 4 (threshold), 1.5k zone 2 (aerobic endurance), 5k zone 4 (threshold), 1.5k zone 2 (aerobic endurance), 1km col down. Cadence 181bpm.
|
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
|
| Week 4 |
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Tempo
7.5mi
1km warm up, 1km zone 2 (aerobic endurance), 2 x (2k zone 3 aerobic power), 2km zone 2 (aerobic endurance)), 1km zone 2 (aerobic endurance), 1km cool down. Cadence 176bpm.
|
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Threshold
7.5mi
1km warm up, 1.5km zone 2 (aerobic endurance), 3 x (1.5k zone 4 (threshold), 800m zone 2 (aerobic endurance)), 1.5km zone 2 (aerobic endurance), 1km cool down. Cadence 181bpm.
|
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Threshold
10.3mi
1km warm up, 1km zone 2 (aerobic endurance), 3 x (1.5k zone 4 (threshold), 3km zone 2 (aerobic endurance)), 1km cool down. Cadence 181bpm.
|
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
|
|
| Week 5 |
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Strides
6.8mi
1km warm up 8 x (800m zone 2 (aerobic endurance), 200m zone 5 (anerobic endurance)), 1km zone 2 (aerobic endurance), 1km cool down. The goal of the workout is to run at aerobic endurance pace but mix in 8 x 0.20km strides. Cadence 185bpm.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
|
Easy
5mi
Light 8k aerobic endurance run. 1km warm, 6km zone 2 (aerobic endurance), 1km cool down.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
|
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Easy
7.5mi
Light 10k aerobic endurance run. 1km warm up, 10km zone 2 (aerobic endurance), 1km cool down.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
|
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Strides
5mi
1km warm up 6 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)). The goal of the workout is to run at aerobic endurance pace but mix in 6 x 0.20km strides. Cadence 185bpm.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
|
||
| Week 6 |
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Strides
8.1mi
1km warm up 10 x (800m zone 2 (aerobic endurance), 200m zone 5 (anerobic endurance)), 1km zone 2 (aerobic endurance), 1km cool down. The goal is to run at aerobic endurance pace but mix in 10 x 0.20km strides. Cadence 185bpm.
|
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Threshold
6.3mi
1km warm up, 1.6km zone 2, 1.6k zone 4 (threshold), 2 min rec, 1.2k zone 4 (threshold), 2 min rec, 0.8k zone 4 (threshold), 2 min rec, 0.4k zone 5 (anerobic power), 1 min rec, 1.6k zone 4 (threshold), 1 min rec, 1km cool down. Cadence 181bpm, 183bpm.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
Strides
6.8mi
1km warm up 8 x (800m zone 2 (aerobic endurance) 200m zone 5 (anerobic endurance)) 1km zone 2 (aerobic endurance) 1km cool down. The goal of the workout is to run at aerobic endurance pace but mix in 8 x 0.20km strides. Cadence 185bpm.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Tempo
9.9mi
1km warm up, 1km zone 2 (aerobic endurance), 12k zone 3 tempo (aerobic power), 1km zone 2 (aerobic endurance), 1km cool down. Cadence 176bpm.
|
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Threshold
6.5mi
1km warm up, 1km zone 2 (aerobic endurance), 8 x (400m a fraction above threshold, 400m zone (aerobic endurance), 1km zone 2 (aerobic endurance), 1km cool down. Cadence 182bpm
|
|
| Week 7 |
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Threshold
9.3mi
1km warm up, 1km zone 2 (aerobic endurance), 10 x (800m zone 4 threshold, 400m zone 2 (aerobic endurance), 1km cool down. Cadence 181bpm
|
Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Tempo
7.5mi
1km warm up, 10k zone 3 tempo (aerobic power), 1km cool down. Cadence 176bpm.
|
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
|
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Progressive
10.2mi
1km warm up, 1.6km zone 2 (aerobic endurance), 8 x 1.6k progressive repeats of (0.4 zone 2 (aerobic endurance), 0.4 zone 3 (aerobic power), 0.4 zone 4 (threshold), 0.4 zone 5 (anaerobic endurance), 1km cool down. Cadences 168bpm 176bpm 181bpm 183bpm.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
|
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
|
|
| Week 8 |
Intervals
8.7mi
1km warm up, 1.2km zone 2 (aerobic endurance), 12 x (400m zone 5 (anaerobic endurance), 400m zone 2 (aerobic endurance)). 1.2km zone 2 (aerobic endurance), 1km cool down. Cadence 183bpm.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
|
Tempo
6.2mi
1km warm up, 1km zone 2 (aerobic endurance), 2 x (1.5km zone 3 (aerobic power), 1.5km zone 4 (threshold)), 1km zone 2 (aerobic endurance), 1km cool down. Cadence 176bpm and 181bpm.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
|
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
|
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Threshold
11.2mi
1km warm up, 1km zone 2 (aerobic endurance), 2 x (6.5km zone 4 (threshold), 1km zone 2 (aerobic endurance)), 1km cool down. Cadence 181bpm.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
|
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
Easy
4.4mi
Light 7k aerobic endurance run. 1km warm up, 5km zone 2 (aerobic endurance), 1km cool down.
|
|
| Week 9 |
Time Trial
3.1mi
Give yourself two clear days from training and then go for a 5km run. Ideally a race but at the very least a time trial. Do not forget to warm up and cool down properly.
Stretching
0mi
00:05:00
2 x sets of the following: 15 x Jumping Jacks 30 secs High Knees 30 secs Running Butt Kicks 10 x Side to Side Legs Swings 10 x Front to Back Leg Swings.
Stretching
0mi
00:08:00
Static Stretching: 2 x sets of the following on each leg - 30 secs quad stretch 30 secs calf stretch 30 secs hamstring stretch 30 secs piriformis stretch.
|