5K+
Post C25K running programme.
- Update frequency
- every day
- Average duration
- 40 minutes
- Episodes
- 38
- Years Active
- 2022
5K+ Week 6 Day 2
5 min warm-up walk; 30 min run including a 5 min warm-up run [Remaining time called out each minute and then more frequently after 20mins]; 5 min cool-down run
5K+ Week 6 Day 1
5 min warm-up walk; 5 min warm-up run; four interval runs comprising a 5 min tempo run followed by a 1½ min recovery run; 5 min cool-down walk
5K+ Week 5 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…
5K+ Week 5 Day 2
5 min warm-up walk; 30 min run including a 5 min warm-up run [Remaining time called out each minute and then more frequently after 20mins]; 5 min cool-down run
5K+ Week 5 Day 1
5 min warm-up walk
5 min warm-up run
Four interval runs comprising a 5 min tempo run followed by a 1½ min recovery run
5 min cool-down walk
5K+ Week 4 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 dow…
5K+ Week 4 Day 2
5 min warm-up walk
30 min run including a 5min warm-up run [Remaining time called out each minute and then more frequently after 20mins]
5 min cool-down run
5K+ Week 4 Day 1
5 min warm up walk
5 min warm up run [timings read out every minute]
Five intervals of: 4 min tempo run followed by a 1 min recovery run. [timings and alerts read out]
5 min cool down walk
5K+ Week 3 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 dow…
5K+ Week 3 Day 2
5 min warm-up walk
30 min run including a 5min warm-up run [Remaining time called out each minute and then more frequently after 20mins]
5 min cool-down run
5K+ Week 3 Day 1
5 min warm up walk
5 min warm up run [timings read out every minute]
Five intervals of: 4 min tempo run followed by a 1 min recovery run. [timings and alerts read out]
5 min cool down walk
5K+ Week 2 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 dow…
5K+ Week 2 Day 2
A five minute warm-up walk.
30 minutes of running at a stronger pace than jogging. [I will call out the time you have left after every minute]
A five minute cool-down walk.
5K+ Week 2 Day 1
5 minute warm-up walk
Five minute warm-up run
Five intervals of three minutes with a one minute recovery.
5 minute cool-down run
5 minute cool-down walk
5K+ Week 1 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 dow…
5K+ Week 1 Day 2
5 min warm-up walk
30 min run
5 min cool-down walk
[I've included a call out every minute for the first 29 minutes and then over the last minute some warnings over the number of seconds remaining.]
5K+ Week 1 Day 1
5 min warm-up walk
5 min warm-up run
5 intervals of 3 mins faster pace and 1 minute slower pace
5 min cool-down run
5 min cool-down walk
5K+ Episode Zero
Explanation about why I've put this podcast series together.