🏃Increase aerobic fitness through steady mileage and tempo runs.
💪Consistency is key: Stick to the plan and get out the door, rain or shine.
⏱️Include interval training to push your speed and improve race pace.
🛑Rest and recovery are crucial for absorbing training and preventing injury.
🗓️Follow the 8-week plan, gradually increasing mileage and intensity.
Who is this plan for?
—This plan is for runners who have already run a 5K and are looking to improve their time.
Do I need any previous running experience?
—Yes, it is recommended to have some running experience before starting this plan.
Can I adjust the plan to fit my schedule?
—Yes, you can adjust the plan to fit your schedule, but try to maintain the overall structure and key workouts.
Is strength training included in the plan?
—Strength training is not included in the plan, but you can choose a day to incorporate it based on your preference.
What if I am unable to complete a certain workout?
—Listen to your body and rest if needed. Don't push through pain or injury.
00:00Introduction and overview of the 8-week 5K training plan.
03:00Explanation of the principles behind the plan, including increasing aerobic fitness, consistency, interval training, and rest and recovery.
06:00Week-by-week breakdown of the plan, including easy runs, tempo runs, interval sessions, and long runs.
09:00Advice on incorporating strength training and stretching into the plan.
10:00Final words of encouragement and a reminder to listen to your body and adjust the plan as needed.
