Your Next Running Plan
Two-time Australian Olympian and Perth Running Club Head Coach Sarah Jamieson has got your next few sessions covered:
Zero Recent Experience
WEEK THREE SESSION
- 40 minutes of jogging for 45 seconds slow and then walking for 60 seconds briskly
WEEK FOUR SESSION
- Warm-up jog of 5 minutes.
- 30 seconds running at a fast pace followed by 15 seconds of recovery. 15 seconds running at a faster pass followed by a 2-minute recovery. Do this five times.
- Warm down jog of 5 minutes.
Some Recent Experience
WEEK THREE SESSION
- Warm-up jog of 5 minutes.
- 5 minutes running at your 5km pace (so, if you had to run 5km non-stop how fast could you go, this is your pace for the session). This is followed by a 2-minute recovery walk/jog.
- 4 minutes running at your 5km pace. This is followed by a 2-minute recovery walk/jog.
- 3 minutes running at your 5km pace. This is followed by a 90-second recovery walk/jog.
- 2 minutes running at your 5km pace. This is followed by a 2-minute recovery walk/jog.
- 4 x 20-second fast pace run with a 40-second recovery walk in between every run.
- Warm down jog of 5 minutes.
WEEK FOUR SESSION
- Warm-up jog of 5 minutes.
- 4 minutes running at 5km pace followed by 2-minute recovery walk/jog. Do this four times.
- Warm down jog of 5 minutes.
Experienced Runner
WEEK THREE SESSION
- Warm-up jog of 5 minutes.
- 8-minutes at your 5km pace, with a 2-minute walk/jog recovery. Do this twice.
- 4-minute run compromised of 15 seconds fast, 15-seconds recovery walk.
- Warm down jog of 5 minutes.
WEEK FOUR SESSION
- Warm-up jog of 5 minutes.
- A 22-minute out and back run. Run out for 12 minutes in one direction, then give yourself 10-minutes to cover the same route back to your starting point.
- Warm down jog of 5 minutes.
