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    Get fit with Alex - week 5 and 6 program

    on March 12, 2020

    WEEK 5

    Monday: Rest Day.

    Tuesday: Training Day 13

    For today’s session we are going to run in a ramp format. This means a slower start on your first run. Then faster on your second and your fastest on the third run. 

    Run 9 mins, walk 1 min. Repeat three times

    Total Training Time: 30 Mins

    Wednesday: Rest Day.

    Thursday:  Training Day 14

    Today’s session is the switch-up in format we did last week, we will be running two sets of 12 minutes with a 2-minute walk and then at the end of the session we are finishing with a 5 minute run. 

    Run 12 mins, walk 2 mins. Repeat twice, then run for 5 mins.

    Total Training Time: 33Mins

    Friday and Saturday: Rest Day. 

    Sunday:  Training Day 15 

    For our final session of the week we have three sets of 8 minutes with a 2 minute walk. Do these all at the same pace.

    Run 8 mins, walk 2 mins. Repeat 3 times.

    Total Training Time: 30 Mins

    We are now over 1Hr 30Min of running as we head into week six!

    For last week's program, click here

    WEEK 6


    Welcome to the final week of our get-fit program.

    If you have followed our weekly plan then you are now ready for the final week and our 5km run at the end. I hope you have started to enjoy running and would love to hear how you have found your journey.

    Let’s dive in and have a look at our final week!

    Monday: Rest Day.

    Tuesday: Training Day 16

    Today we repeat the longer session, run 15 minutes at a comfortable pace before having 1 minute recovery. Repeat this twice.

    Run 15 mins, walk 1 mins. Repeat 2 times

    Total training time: 32 Mins

    Wednesday: Rest Day.

    Thursday:  Training Day 17

    Today we are going to run a pyramid session, which involves running for 8 minutes at a comfortable pace and walking for 2 minutes, then running for another 8 minutes at a faster pace and then walking for 2 minutes. Finally, run another 8 minutes at a comfortable pace.

    Run 8 mins, walk 2 mins. Repeat 3 times.

    Total training time: 30 Mins

    Friday and Saturday: Rest Day. 

    Sunday:  Training Day 18

    For our final session we are going to run for 5KM.

    If you have been taking CurraNZ as part of your recovery and performance regime double your usual dose 2 hours before your run session. 

    You should find you are able to run for 15-20 mintes before you need to take break and walk for 1 minute. This is okay - listen to your body. Don’t start too fast and focus on running at a comfortable pace for the duration. 

    Its helps if you can find an out-and-back loop so you run 2.5km before turning back for the final 2.5km. When you are close to home push a little harder and see if you can run as a negative split.

    Our 6-week plan is now complete, let us know how you have found it by emailing feedback@healthcurrancy.co.uk.

    I am now firmly back onto the triathlon training wagon and will now start to incorporate cycle training into my weekly sessions. 

    Ciao for now and enjoy your new running fitness!

    Alex

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