Session Distance: 5K

10 Sec Hill Sprints

So we have three energy systems that we can use as runners. The most under used is the alactic energy system. The reason for this that most of us are endurance runners not sprinters. The alactic energy system is designed to provide immediate energy for activities lasting up to 10 seconds. That’s why we only […]

8 x 3 Mins

This is a simple but effective session to practice your 5k pace, or even dip under it. What we are looking for here is consistency in your splits, so don’t go off too fast and you’ll want to maintain the same pace throughout the session. The first rep might feel quite comfortable as we should […]

6 x 1km Reps (5k)

You can’t get a much more simple session than 1km reps!! This is a staple for any runner looking to improve your 5km time. For anyone who is experienced at this distance and looking to improve their time by a few seconds, adding in a 6th rep at the end can help. Confidence wise, knowing […]

10 x 400s & 200s

As a running coach I am a big fan of the shorter reps. When I first started my own training plans my focus was always on 5k pace. Sessions like 5 x 1km or 6 x 4 Mins. The problem was, because I was always running around my current 5k speed, I found it difficult […]