As the conclusion of runABC's Coach to 5K series approaches we can look forward with growing confidence to our first non-stop 5K run. It's time to pencil in the date and venue. A solo timed run is fine, or a run with a buddy or small group, but why not try a parkrun?

On Saturday 5th October 2024, the global parkrun movement celebrates its 20th anniversary. Why not register for parkrun (it's free) and volunteer? You'll see how it's run and can check out your local event for your debut. You won't finish last as they always provide a tail walker!

Before we unveil this week's training sessions, here are two more of Coach Alan Newman's golden rules. Alan says: "Listen to your body – know when it's time to take a rest". Rest is a vital component of training schedules. It's when the recovery and regeneration happens.

Another of Alan's maxims is: "Never race your training – save it for race days". Always hold back a bit for when it really matters. Try to finish each session feeling you could have done just a little more.

This week we take stock on a long walk, climb a taller pyramid, and run a double time trial...
 
Session One – Over Distance

Return to your route for an extended 'Walk and Talk' (8K to 12K). Reflect on a successful month's training. Take stock of your progress and how much better you feel. Look ahead to your 5K with renewed confidence and share your positive feelings with someone important in your life. If you have concerns, remember you are not alone in feeling nervous. We all have to start somewhere.

Session Two – Pyramid

Brisk walk/slow jog warm-up (5mins). Run hard for 1, 2, 3, 3, 2, 1 minutes, with 60 seconds recovery. Start briskly but be prepared to adjust your pace as the interval time increases. Brisk walk/slow jog warm-down (5mins).

Session Three – Double Time Trial (Negative Split)

Return to your favourite 5K route. Brisk walk/slow jog warm-up for 500m. Run non-stop for 2K at just below target 5K pace. Turn and recovery walk/slow jog 500m. Run non-stop back for 2K at or slightly above target 5K pace. This will give you the confidence needed for your 5K.

Coach to 5K can be started any time and you can review our training plan by clicking on Week One here; Week Two here; Week Three here, and Week Four here.

Follow our Coach to 5K series each Monday. Our final edition will be out on 30th September.

runABC Coach to 5K logo designed by Louise Sylvester

Photo of group running courtesy of parkrun marketing