2 July 2017

I'm Improving my 5K Run Time & Here's How

Shock Absorber bra* | Garmin Vivosmart3* | Nike Air Max*

Running is bloody brilliant for your endurance. What your body gets from a 30 minute run can't be achieved in a HIIT or yoga class. I can't pretend that I haven't slacked off for the past 6 months or so on the running front though. I used to run because it was the only way to clear my head but now, that's not so necessary so I've had to find another reason.

Shock Absorber asked me last month if I'd be interested in taking part in a Women's Only relay triathlon race, with two other women completing the cycling and swimming parts and me on the 5K (you can sign up here too). I jumped at the chance because not only did it mean I had a goal to work towards but I have the opportunity to raise money for breast cancer, which is something that has affected someone who means a lot to me over the past year. 

The distance wasn't much of an issue but after putting on my running shoes and my new Shock Absorber bra, I realised that speed was. I'm no longer as fast as I used to be and after not running in so long, why would I be?

So, over the past couple of weeks, I've been following a training plan (created by someone who's actually qualified to) that I want to share with you because whether, you've totally fallen off the running bandwagon, like I did, or you want to up your pace for a race, this can help you better yourself.

Here are the first two weeks of the plan - it is not easy and probably best for intermediate runners. I'll admit there have been a couple that I've not been able to complete but I'm trying my hardest and come race day next Sunday, fingers crossed it'll have paid off. I will be sharing the third week post-race. If you're a beginner, you can head here on how to get started running.

I'd also REALLY appreciate if you might sponsor me for the race and help me raise money for breast cancer. You can do that here. Even if it's just £1, a lot of a little can make a big difference.

Week One

1) 8 x 1KM runs

 - each KM needs to be faster than your target PB. Take 50% of the time it takes to run 1KM to rest (approx 2-3 mins). Covering 8KMs will help build endurance for a faster pace.

2) 10 x 400m

- flat out for 400m and closer to 90 seconds than two minutes. One minute rest in-between each rep. This is a great base for speed, increasing cardio vascular capacity and building muscles, which is very functional to running.

3) Body weight exercises (I swapped this with a HIIT class)

- One minute reps of each - burpees, squats, lunges, plank, press ups, dips. Repeat four times, hitting the same number of reps as you did in the first set.

4) 5KM off road

- find a hard route with hills and don't take music. Running is just as my psychological as it is physical.

Week Two

1) 4 x 1 mile reps

- try to get these closer to 7 minutes than 8. Take as much rest as you need in-between. Keep trying to hit the same time. The only way to get faster is to run faster.

2) Pyramid distances

 - 1 x 1200m, 2 x 1km, 3 x 800m, 4 x 600m, 5 x 400m, 5 x 400m

3) Yoga session

4) 8KM long run


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Disclaimer: This post was written in partnership with Shock Absorber. Sign up to complete the triathlon with me here.
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