Session Distance: 5K

21pts | Parkrun 1st Half Challenge

Have you ever turned up to run a quick parkrun only for the wind to be blowing a gale? At Hastings, my local parkrun the wind is predominantly from the South West, which hits us hard at the turnaround point. So often it will feel easier to the halfway mark and then the minute you […]

17pts | 12 x 200

As a coach I am a big fan of doing shorter distance interval training. Reps like 200 metres or 400 metres allow us to run at a pace that we just can’t achieve over the longer reps. If we want to improve our pace across distances like 5k, then at some stage in training we […]

25pts | 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 […]

30pts | parkrun & Strides

If going for a fast parkrun then your timings are very important. Personally I like to start my warm up at 8:20am so I can get some drills in before my strides and then still have some time left. Poor time management can really ruin your preparation and the benefit of strides before a fast […]

30pts | 6 x 1km @ 5k Pace

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 […]

33pts | 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 […]