5k Run Club

Training plan to increase running speed, 30 minutes at a time

I only have about 30 minutes daily to work out, but I still want to work on speed. Below is a workout that helped me. The program includes interval training, tempo runs, and endurance runs to improve speed and overall stamina. Here’s the plan:

Week 1: Building a Foundation

Day 1: Interval Training

  • Warm-up: 5 minutes of easy jogging.
  • Workout:
    • Run 2 minutes at a faster pace (7-8 RPE*).
    • Walk/jog for 2 minutes to recover.
    • Repeat this cycle for 20 minutes.
  • Cool-down: 5 minutes of easy jogging or walking.

Day 2: Tempo Run

  • Warm-up: 5 minutes of easy jogging.
  • Workout:
    • Run for 20 minutes at a comfortably hard pace (6-7 RPE).
  • Cool-down: 5 minutes of easy jogging or walking.

Day 3: Easy Run + Strides

  • Warm-up: 5 minutes of easy jogging.
  • Workout:
    • Run for 20 minutes at an easy pace (4-5 RPE).
    • Add 4×20-second strides at the end (quick bursts of running at 8-9 RPE with 40 seconds of walking in between).
  • Cool-down: 5 minutes of easy jogging or walking.

Day 4: Rest or Active Recovery

  • Active Recovery Option: 30 minutes of light cross-training (e.g., cycling, swimming, or brisk walking).

Day 5: Long Run

  • Warm-up: 5 minutes of easy jogging.
  • Workout:
    • Run for 25-30 minutes at an easy pace (4-5 RPE).
  • Cool-down: 5 minutes of easy jogging or walking.

Week 2: Increasing Intensity

Day 1: Hill Repeats

  • Warm-up: 5 minutes of easy jogging.
  • Workout:
    • Find a hill with a moderate incline.
    • Run uphill for 30 seconds at a hard effort (7-8 RPE).
    • Walk/jog back down for recovery.
    • Repeat 6-8 times.
  • Cool-down: 5 minutes of easy jogging or walking.

Day 2: Tempo Run

  • Warm-up: 5 minutes of easy jogging.
  • Workout:
    • Run for 22 minutes at a comfortably hard pace (6-7 RPE).
  • Cool-down: 5 minutes of easy jogging or walking.

Day 3: Fartlek Run

  • Warm-up: 5 minutes of easy jogging.
  • Workout:
    • Alternate between 1 minute of hard running (7-8 RPE) and 1 minute of easy running (4-5 RPE) for 20 minutes.
  • Cool-down: 5 minutes of easy jogging or walking.

Day 4: Rest or Active Recovery

  • Active Recovery Option: 30 minutes of light cross-training.

Day 5: Long Run

  • Warm-up: 5 minutes of easy jogging.
  • Workout:
    • Run for 30-35 minutes at an easy pace (4-5 RPE).
  • Cool-down: 5 minutes of easy jogging or walking.

Week 3: Pushing Your Limits

Day 1: Speed Intervals

  • Warm-up: 5 minutes of easy jogging.
  • Workout:
    • Run 1 minute at a very fast pace (8-9 RPE).
    • Jog/walk for 1 minute to recover.
    • Repeat this cycle for 20 minutes.
  • Cool-down: 5 minutes of easy jogging or walking.

Day 2: Tempo Run

  • Warm-up: 5 minutes of easy jogging.
  • Workout:
    • Run for 25 minutes at a comfortably hard pace (6-7 RPE).
  • Cool-down: 5 minutes of easy jogging or walking.

Day 3: Easy Run + Strides

  • Warm-up: 5 minutes of easy jogging.
  • Workout:
    • Run for 20 minutes at an easy pace (4-5 RPE).
    • Add 5×20-second strides at the end.
  • Cool-down: 5 minutes of easy jogging or walking.

Day 4: Rest or Active Recovery

  • Active Recovery Option: 30 minutes of light cross-training.

Day 5: Long Run

  • Warm-up: 5 minutes of easy jogging.
  • Workout:
    • Run for 35-40 minutes at an easy pace (4-5 RPE).
  • Cool-down: 5 minutes of easy jogging or walking.

Week 4: Peak Performance

Day 1: Interval Training

  • Warm-up: 5 minutes of easy jogging.
  • Workout:
    • Run 3 minutes at a hard pace (7-8 RPE).
    • Jog/walk for 2 minutes to recover.
    • Repeat this cycle for 20 minutes.
  • Cool-down: 5 minutes of easy jogging or walking.

Day 2: Tempo Run

  • Warm-up: 5 minutes of easy jogging.
  • Workout:
    • Run for 27 minutes at a comfortably hard pace (6-7 RPE).
  • Cool-down: 5 minutes of easy jogging or walking.

Day 3: Fartlek Run

  • Warm-up: 5 minutes of easy jogging.
  • Workout:
    • Alternate between 1 minute of very fast running (8-9 RPE) and 1 minute of easy running (4-5 RPE) for 20 minutes.
  • Cool-down: 5 minutes of easy jogging or walking.

Day 4: Rest or Active Recovery

  • Active Recovery Option: 30 minutes of light cross-training.

Day 5: Time Trial

  • Warm-up: 5 minutes of easy jogging.
  • Workout:
    • Run 1 mile as fast as you can.
    • Cool-down: 5-10 minutes of easy jogging or walking.

Notes

  • RPE (Rate of Perceived Exertion): 1-10 scale where 1 is very easy (e.g., walking) and 10 is an all-out sprint.
  • Warm-ups and Cool-downs are essential to prevent injury and improve performance. Don’t skip them!

After Week 4:

Assess your new mile time. If you achieved your goal, consider maintaining or modifying the program for further gains. If not, repeat the plan, possibly tweaking the intensity or duration.

This program will help you gradually improve your speed and endurance. Stay consistent, and listen to your body!

Richard

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