Run your best 5km With this 7 week training plan For 6 weeks once per week run 6 x 100m sprints or strides Faster than race pace 7 x 700m at target 5km pace Recovery is a 100m walk taking 90 to 120 seconds 1 x 5km time trial or race All other training should be easy. Enjoy it. Taper and race week 6 x 100m sprints or strides Easy jogging only 5km race Detail Three key sessions 1. The 100m sprints should not be tiring. You have over 90 seconds rest between each sprint so keep them sharp and relaxe

Want to run a faster 5km? Consistency is key. I get a lot of questions from runners expecting low heart rates after just a year or two of training. But it takes up to 10 years to reach your aerobic peak. Be patient. Here are 6 things that will help lower your HR and improve your 5km time: 1. Strength & Conditioning (S&C) 1–2×/week. Focus on goblet squats, lunges, kettlebell swings, deadlifts, core work, and mobility/stretching. 2. Running Drills 1–2×/week. Can pair with easy runs or S&C. Here ar