5k Run Challenge


5K Run Training to overcome those running demons!

It’s always good to find a challenge, and it also acts good motivation. This is a case study of one person not having the stamina of confidence to run 5km off-road. This will detail the workout plan and results over the next 4 weeks to achieve this outcome.

We set a date of October 6th or our run, this was being held by Mucky Races (http://www.muckyraces.co.uk/the-gauntlet/) at Spains Hall in Essex.

The idea of the training was to start from a very average level of base fitness and build this up to running for just over 30 minutes without stopping.

The plan is to walk for 5 minutes followed by timed running that would increase every day as detailed in the table below.

We got a little bored running on the treadmill for the while time so on the Friday of week 2 we trained outside in some fields to get some X-Country experience. This was much harder than training in the gym and added another level of toughness.

Training Agenda
Alex Johnson

By Alex Johnson

My friends think of me as a mixed martial arts ninja and I don't disagree with them. I live in Essex (UK) with my wife and dog Kingston, who eats more protein than I do.

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