Week 2: Progressive Tempo Run and Speed.
Four weeks is long enough to improve your fitness and put a little edge of speed in your legs.
Cross Train: 30 to 60 minutes of any other type of cardio exercise other than running, such as swimming, cycling, elliptical, stair climbing, rock-wall climbing, or fast walking, that you are used to doing.
Use a tracking device or app because you're going to need to know your total time for your first quantifiable number to work from - just make sure you've switched auto pause on then your time will be true to running.Plod along, chat all the way with someone, sing at the top of your voice, plan the route before you go so you end up somewhere fun, make it an enjoyable yet measurable run.A heart rate monitor will calculate your zones automatically.You want to know how you feel, right?Session 2: Speed Session - 1000m @10k pace - 1 minute recovery - 4x 400m @ 5k pace - 90 seconds recovery between each interval - 800m @ 5k pace - 90 seconds recovery - 3x 300m @ mile pace - 2 minutes recovery between.Your aim is to get the legs ticking over, you stay warm by wearing layers if the weather is cold and you dont push yourself in anyway.These can be completed on two different days as two sessions-add on a strength training session to the mile day to ensure you are covering all bases on training like an athlete.The race will be soon, so fit your two sessions in earlier in the week - for example, get them both done before Thursday if your race is on Sunday.You want to hit faster than your desired race pace in those middle kilometres using the start and end as extended warm up and cool down.Flexibility: Stretch quads, hamstrings, hips, and calves after each run.There's Still Time to Join Our 30-Day Just-Do-Something Challenge!Day before: ShakeOut Run 3 km Go for a very gentle short run.Heart Rate Zones, zone 1: Easy, aerobic, 60 to 70 max heart rate, recovery.Write all these times honda civic 2007 manual down and keep them with you on training days.Zone 2: Moderate, aerobic, 70 to 80 max heart rate.Session 3: 6-8km depending on fitness levels.You know the drill - you have to get out there to get better so you've got to grips with the lace up or lose out (on the PB) element of the runners life.Your heart rate training zones are percentages of your maximum heart rate.It's what you'll work some speed training from too when referring to your 10k pace, half it and thats your base 5k pace.Rest 2-2.5M warm-up, then 4 x 800m or 3 mins, with 400m or 4-min recoveries, then.5M cool-down 5-7M easy 6M steady, rest 3-5M easy, inc a few strides.
This will then be your mile time for basing your faster speed intervals times from.