3 Week Running Progression 5k-10k

3 weeks of isolation at a minimum and a lot of people have just one chance a day to exercise. So if you're a park runner or just getting into running this blog will help you double your distance inside 1 month.

First thing's first, download some tracking software to your phone; STRAVA is my personal favourite. You can use this to satellite track and plan your runs and routes, using elevation data to turbo charge your results.

WEEK 1:

Run One:

Timed 5k run at at least 80% threshold. Try and find a flatish route. You can now use the data from Strava to pace your upcoming runs.

Run Two:

6k hill run. Use Strava to find a hilly route.

Run Three:

7k run at your 5k pace, measured in run one.

Take one day off between each run if you are less experienced, and fill the gaps with some leg and core body weight workouts. Include planks and leg raises and lunges specifically to start conditioning your legs and hips. Complete at least 3 sets of 30 seconds for each exercise.

WEEK 2:

Run 1: 7.5k timed run.

Run 2: 6k hill run. Try to beat last week's time.

Run 3: 9k run-walk: 5mins run, 5mins walk, until you reach 9k. Use a stop watch if needed.

Do conditioning exercises above, increasing the sets by 15 seconds.

WEEK 3:

Run 1: 10k run-walk: 10mins run, 5mins walk.

Run 2: 5k 95% threshold, this one needs to be a good PB.

3 days rest with light conditioning

Run 3: 10K run at 7.5k pace.

For all programs including run progressions and conditioning circuits go to SfitnessPlans.com for pricing on our fitness plans.

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DISCLAIMER:

The information presented in this blog is by no way intended as medical advice or as a substitute for medical counselling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognise that despite all precautions on the part of SFitnessPlans, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against SFitnessPlans, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.