Stretching

Each day Continue your stretching program with a light 10-minute yoga session in the morning: for example:

 

Day by Day

Day 1:    Launch day!

·       2km easy pace to warm up

·       1km at your current race pace followed by 2 mins slow jog

·       6*50metre strides at 90% of maximum effort (walk back recovery)

·       2km easy pace to warm down followed by light stretches

Day 2:     10 minutes core exercises:

Day 3:     Effort day

·       Choose a flat-ish place to run (maybe your local park?)

·       10 minutes easy pace to warm up

·       4 * 1km efforts (measure the distance on your watch) at your current 5k race pace

·       (if no GPS watch, run for the time you would take to run 1km in a race)

·       5 minute jog recovery

·       6*50metre strides at 90% of maximum effort (walk back recovery)

Day 4:     Rest

Day 5:     10 minutes core exercises:

 

Day 6:     Long Run day – most important day of the week!

·       7-8km of easy running (continuous!)

·       Try and pick a route with some low hills

·       Finish by making the last kilometer your fastest one, ideally approaching race pace

·       Light stretches

Day 7:     Rest