Overview
Goal
To improve 5km run time
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Test
5km run
Session 1 and retest Session 12
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Each session has an explanation video, ensure you watch it to pick up important instructions, cues and scales.
Block 1 discussion
Taken from 'Across the box' podcast - episode 1.
Warm up
Warm up
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10m Toe walk
10m Heel walk
10 Heel toe rocks
10m Lunge with reach
10m Close the gate
10m Open the gate
10m Knee pull
10m Hamstring kick
Session 1
A.
5km run for time
Time alternative – 25:00 Run for distance
Session 2
A.
5 x 1km at test pace (2:00 rest)
Time alternative – 5 x 5:00 run at test pace (2:00 rest)
Session 3
Recovery/easy session
​
A.
30:00 easy run or walk
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Notes: If you are new to running I recommend you walk today
Session 4
A.
10 Rounds (30:00)
2:00 Hard pace (5k pace)
1:00 Easy pace (recovery/easy pace)
Session 5
A.
4 Sets
1.5km
(2:00 Rest)
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Notes: Run at the same pace as you did in Session 2
Session 6
Recovery/easy session
​
A.
30:00 easy run or walk
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Notes: If you are new to running I recommend you walk today
Session 7
A.
Accumulate 5km
4:00 Run
1:00 walk
Continue until distance is completed
Session 8
A.
3 Sets
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2km at goal 5km pace
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3:00 Rest between sets
Session 9
Recovery/easy session
​
A.
35:00 easy run or walk
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Notes: If you are new to running I recommend you walk today
Session 10
A.
2 Sets
2.5km at goal 5km pace
5:00 Rest
Session 11
A.
30:00 Easy run or walk
Session 12
A.
Retest your 5km