sub 20 5k training plan

to start this training plan it is recommended that your 5k pb should be below the 22 minute 5k mark already and you are able to run at a pace of 6:25 per mile for at least 1km. hi jack, if you are hitting the times for the interval sessions and getting through them okay then i would give it a go after 2-3 cycles. i do most of my runs on a treadmill, except for the 5k, and each …

competitive 10k training plan

for men, 5k time is under 17:00, 10k is under 34:00. for women, 5k time is under 19:00, and 10k is under 36:00. fartlek (for speed and pace) – run at an moderate training pace then add in bursts of speed for various distances throughout the run. hills (for strength) – running hills is a form of speed work and are ideal for building strength and good form. long hills should be about 1/4 mile long and not quite as …

4 minute mile training plan

there are good reasons for doing to too – getting in shape for a fast mile will improve your leg speed and economy, which will also boost your 5k and 10k race times this summer and autumn. and alongside the sessions themselves, incorporate the following tips to make your mile really fly. these can also be run on hills and can build to 6-8 efforts as the weeks go by. try this: aim to keep the runs between your fast …

marathon training plan free

if you’ve run a few races and are used to running longer distances, take a look at our race time predictor using a recent finishing time to work out which plan is best suited to you. use our training pace calculator to work out how quickly you should be running on each type of training run, by entering a recent race, or run, finishing time. if you’ve done little or no running before, it’s going to be hard and you …

marathon training schedule for beginners

if you’re a complete beginner, it’s best to start with a training plan focused on getting you round the course, not finishing in a certain time. use our training pace calculator to work out how quickly you should be running on each type of training run, by entering a recent race, or run, finishing time. if you’ve done little or no running before, it’s going to be hard and you should built up the length of your training sessions using …