Hey guys,
My previous post was "Running 5K in 20 minutes" it seems a lot of people have jumped on board and wanting to give it a go π.
If you are a beginner or advanced runner, you must warm up, cool down and stretch before and after working out. If you don't... injuries may occur π.
The Training Plan
You will need to commit to 5 days a week of training with one or two rest days (if you decide to take just one rest day, the other day you could do strength training). On your running days you should include a short, long, hill and interval runs.
The short run - 2/3 miles (treadmill / outside) easy
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The long run - 6/7 miles (treadmill/outside)
π₯
The hill run - treadmill - 20/30 minutes with an incline going from 0.3 > 0.6 > 0.9 > 0.12 - speed 6.0 > 7.0 > 8.0 mph . (1 minute 0.3 incline > 6.0 mph speed x 1 minute rest & repeat).
ππ»
The interval run (I will be posting a video stay tuned) - 20 minutes 0.5 incline > 11.5mph (8 rounds with a recovery time of 1.30secs. (Treadmill)
π₯
This is an outline of the training that you should be doing to head towards 5K in 20 minutes.
How long is the training programme?
This really does depend if you are a beginner or advanced runner. I am basing my training programme on my client who is a regular gym goer and runs once/twice a week one.
The programme is for 6/8 weeks and after that point or maybe even sooner you will get to your goal running 5K in 20 minutes.
Stay tuned for my next post - the scheduled training programme π₯ππ»π₯ & @scalextrix in a video for the interval training run.
Gulp!
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