Welcome to weeks 9-12 of our 5K ADVANCED RUNNER programme!

This programme is designed for people who have been running 3-4 times a week for at least 3-4 months. As well as running schedules, the programme includes strength training sessions to improve tissue tolerance, running speed and form.

 

BEFORE YOU START

Running is a repetitive, high impact physical activity, so it’s important to evaluate your fitness and form before you start. This will lower your risk of injury and give you the confidence to take on our 5K ADVANCED RUNNER programme.

Follow this simple test for your muscles and joints:
• Jump from one leg to the other for 1 min
• Repeat 3 times with a 1 min rest in between
• Perform a single leg jump on the spot for 1 min. Switch sides
• Repeat 3 times on both legs

It’s tiring stuff, but if you completed these exercises without any joint pain, you’re ready for our 5K ADVANCED RUNNER.

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Important:

To ensure you can complete the programme without getting injured, it is important to follow the steps set out for you. The programme is designed with walk/run intervals and plenty of rest days – so don’t be tempted to run more “because you feel like you can” or miss out on your rest days.

Terminology

If any of the words or phrases used in the programme aren’t familiar to you, just go to our terminology page where they will all be explained.

TYPES OF RUN

The programme references 4 different types of runs: EASY, TEMPO, HARD and HILL. Here is a quick explanation of what each type means, with some hill running tips.

EASY: This pace uses aerobic effort, and you should be able to maintain a conversation without losing your breath. Running at this pace allows you to run for a long time, improves your fat-burning enzymes, and minimises stress on the body. It is used for long and recovery runs.

TEMPO: This pace uses moderately challenging effort and hovers around the lactate threshold. Energy consumption shifts from fat to using more glycogen. It is above your comfort zone and you can only say a few words at a time. This pace is used during long interval runs to raise the threshold, and help you run faster at easier efforts.

HARD: This pace is challenging and well outside your comfort zone. It is used for sprints, short intervals and hill repeats. Training at this pace will improve fitness and speed and boost your metabolism for hours post-workout. You should not be able to talk during these runs.

HILL

Hill training is brilliant for improving your running fitness but it’s important to do it right. Below are a few tips to help.

HILL: Hill training is brilliant for improving your running fitness but it’s important to do it right. Below are a few tips to help.

• Don’t start hill training until you have 6-8 weeks of base running experience – at least 3 days per week and a distance average of 25k per week.
• Find a hill that is 100-200 metres long. You want the incline to be enough to test you, but not so tough that you won’t be able to maintain good running form.
• Don’t look down at your feet, or up to the top of the hill – especially if it’s very long or steep. Focus on the ground about 5 metres ahead of you. This will help your form and keep you mentally focused.
• Start running up the hill at flat-out pace. Push yourself, but don’t lose your form too significantly. Try to keep a consistent effort up the hill.
• Keep your elbows at a 90o angle and move your arms forward and back (rotating at the shoulder) not side to side. Drive your arms back to help power you up the hill.
• Keep your back straight and upright. You can lean in very slightly from the hips, but don’t hunch over.
• When you reach the top of the hill, you should be out of breath and your legs feel heavy. Turn around and recover by easy jogging or walking down the hill.

Don’t worry if there are no hills near you, use the same times but sprint on the flat surface.

WARM UP

Preparing your muscles and cardiovascular system before a run minimises injury and improves your performance, so don’t forget to warm up by activating and stretching your muscles. This is especially important if you spend many hours sitting down, because key running muscles get shortened in that position. Try to set aside 10 minutes for your warm up – here is a great routine to get you ready for your run.

COOL DOWN

It is also very important to cool down and stretch after your run. This will allow your heart rate to fall gradually and restore the range of movement in those muscles that were heavily used. Finish every running session with an easy 5-10 mins walk and stretching. Here are our top five post run stretches.

WEEK NINE

30 min brisk walk focusing on good form

REST DAY

5-10 min warm up

7 min fast walk

10 x 2 min walk/ 30 sec run

REST DAY

or 30 min moderate walk

5-10 min warm up

5 min fast walk

5 x 1 min walk/ 30 sec run

REST DAY

or spin

5-10 min warm up

5 min fast walk

5 x 1 min walk/ 30 sec run

5 x 1 min run/ 1 min walk

WEEK TEN

30 min brisk walk focusing on good form

REST DAY

5-10 min warm up

7 min fast walk

10 x 2 min walk/ 30 sec run

REST DAY

or 30 min moderate walk

5-10 min warm up

5 min fast walk

5 x 1 min walk/ 30 sec run

REST DAY

or spin

5-10 min warm up

5 min fast walk

5 x 1 min walk/ 30 sec run

5 x 1 min run/ 1 min walk

WEEK ELEVEN

30 min brisk walk focusing on good form

REST DAY

5-10 min warm up

7 min fast walk

10 x 2 min walk/ 30 sec run

REST DAY

or 30 min moderate walk

5-10 min warm up

5 min fast walk

5 x 1 min walk/ 30 sec run

REST DAY

or spin

5-10 min warm up

5 min fast walk

5 x 1 min walk/ 30 sec run

5 x 1 min run/ 1 min walk

WEEK TWELVE

30 min brisk walk focusing on good form

REST DAY

5-10 min warm up

7 min fast walk

10 x 2 min walk/ 30 sec run

REST DAY

or 30 min moderate walk

5-10 min warm up

5 min fast walk

5 x 1 min walk/ 30 sec run

REST DAY

or spin

5-10 min warm up

5 min fast walk

5 x 1 min walk/ 30 sec run

5 x 1 min run/ 1 min walk