5K+
Post C25K running programme.
- Update frequency
- every day
- Average duration
- 40 minutes
- Episodes
- 38
- Years Active
- 2022
5K+ A Forty-Eight Minute Run at 3/10 Effort
Walk: 5mins with explanation
48 minute run countdown every minute
Cool down: 5min walk with explanation
5K+ Week 12 Day 3
5 min warm up walk; Set distance run of around 3.25 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set dist…
5K+ Week 12 Day 2
5 min warm-up walk;
5 min warm-up run;
FIVE INTERVAL runs each one comprising a 4 min tempo run followed by a 1 min recovery run;
Finishing with a 5 min cool-down walk.
5K+ Week 12 Day 1
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 8 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk.
5K+ Week 11 Day 3
5 min warm up walk; Set distance run of around 3.25 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set dist…
5K+ Week 11 Day 2
5 min warm-up walk;
5 min warm-up run;
FIVE INTERVAL runs each one comprising a 4 min tempo run followed by a 1 min recovery run;
Finishing with a 5 min cool-down walk.
5K+ Week 11 Day 1
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 8 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk.
5K+ Week 10 Day 3
5 min warm up walk; Set distance run of around 3 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distanc…
5K+ Week 10 Day 2
5 min warm-up walk;
5 min warm-up run;
A pyramid run (more accurately an Ayers Rock Profile run) with FIVE segments;
The FIRST segment will comprise a 3 min tempo run followed by a 2 min recovery ru…
5K+ Week 10 Day 1
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 7 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk.
5K+ Week 9 Day 3
5 min warm up walk; Set distance run of around 3 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distanc…
5K+ Week 9 Day 2
5 min warm-up walk;
5 min warm-up run;
A pyramid run (more accurately an Ayers Rock Profile run) with FIVE segments;
The FIRST segment will comprise a 3 min tempo run followed by a 2 min recovery ru…
5K+ Week 9 Day 1
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 7 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk. Times called out every minute during t…
5K+ Week 8 Day 3
5 min warm up walk; Set distance run of around 3 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distanc…
5K+ Week 8 Day 2
5 min warm-up walk;
5 min warm-up run;
A pyramid run with FIVE segments;
The FIRST segment will comprise a 2 min tempo run followed by a 3 min recovery run;
The SECOND segment will comprise a 3 min…
5K+ W8 D1
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 6 min tempo run followed by a 2 min recovery run; finishing with a 5 min cool-down walk.
5K+ Week 7 Day 3
5 min warm up walk; set distance run of around 3 miles (or 36 mins whichever comes first!). [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge yo…
5K+ Week 7 Day 2
5 min warm-up walk;
5 min warm-up run;
A pyramid run with FIVE segments;
The FIRST segment will comprise a 2 min tempo run followed by a 3 min recovery run;
The SECOND segment will comprise a 3 min…
5K+ Week 7 Day 1
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 6 min tempo run followed by a 2 min recovery run; 5 min cool-down walk
5K+ Week 6 Day 3
5 min warm up walk; Set distance run of around 2.5 miles [Call outs every minute up to 20 minutes, thereafter every half minute so you can gauge your running time over the set distance]; 5 min cool d…