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JOIN NOWSo! You have got through the Run and Become beginner schedule or progressed through the Couch to 5K programme. All is going well and you may now have a couple of 5K runs under your belt, or even a competed in a Park Run. Where do you go from here?
Many runners are happy with getting this far and content just to enjoy where they are, keeping their routine going, having found a new level of fitness, achievement and even some new friends. For others they will start asking themselves the question, “How can I continue to improve or go from beginner to intermediate level – i.e. get faster?”
(Can be adapted for 2 Miles)
Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
Week 1 | Rest | 1.5mile / 15min Run | Cross Train / Alternate Exercise | 1.5mile Run at Race Pace | Rest | 2mile / 20min Run | 30min Easy Walk Run |
Week 2 | Rest | 2mile / 20min Run | Cross Train / Alternate Exercise | 1mile Run at Race Pace | Rest | 2mile / 20min Run | 30min Easy Walk Run |
Week 3 | Rest | 2mile / 20min Run | Cross Train / Alternate Exercise | 1.5mile Run at Race Pace | Rest | 2.5mile / 25min Run | 30min Easy Walk Run |
Week 4 | Rest | 2.5mile / 25min Run | Cross Train / Alternate Exercise | 1.5mile Run at Race Pace | Rest | 2.5mile / 25min Run | 35-40min Easy Walk Run |
Week 5 | Rest | 2.5mile / 25min Run | Cross Train / Alternate Exercise | 1.5mile Run at Race Pace | Rest | 3mile / 30min Run | 35-40min Easy Walk Run |
Week 6 | Rest | 2.5mile / 25min Run | Cross Train / Alternate Exercise | 1.5mile Run at Race Pace | Rest | 3mile / 30min Run | 35-40min Easy Walk Run |
Week 7 | Rest | 3mile / 30min Run | Cross Train / Alternate Exercise | 1.5mile Run at Race Pace | Rest | 3.5mile / 35min Run | 40min Easy Walk Run |
Week 8 | Rest | 3.5mile / 35min Run | Cross Train / Alternate Exercise | 2mile Run at Race Pace | Rest | 4mile / 40minRun | 40min Easy Walk Run |
Week 9 | Rest | 3mile / 30min Run | Cross Train / Alternate Exercise | 1.5mile Run at Race Pace | Rest | 3.5mile / 35min Run | 30min Easy Walk Run |
Week 10 | Rest | 2.5mile / 25min Run | Cross Train / Alternate Exercise | 2mile Easy Run | Rest | Rest | 5k Race |
A few factors are involved, like age and ability. Some runners can improve very quickly, and it is natural to want to improve. However, it is always best to do this gradually. By its very nature, improvement involves some hard work, but doing too much too soon, without allowing adequate rest and recovery each week, can result in setbacks as the body struggles to adapt.
Rather than looking for instant weekly gains, it is far better to follow the schedule and every 3 or 4 weeks measure your improvement. This can be running a local Park Run to compare your times, or run over one of your regular routes you know and are familiar with, so you can also monitor for future efforts too.
You definitely don’t want to be going out on every run thinking, “I can run faster every day.” It just doesn’t work like that! Top runners following their own schedule don’t think like that, and neither should you.
In some ways it is all relative to where you are starting from:
Although it is natural to want to improve, take your time. Running is a lifestyle and lifetime activity. “Faster running” is only a small part of an overall schedule and the majority of your running should still be slower steady running, which builds an endurance base, to allow you to run faster for longer as time goes by.
This general information is not intended to diagnose any medical condition or to replace your healthcare professional. The tips are ones we've found very useful and want to share with our customers. But we're not certified instructors. Always consult your specialist before beginning any exercise programme. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises or advice, stop and consult your healthcare provider.
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