Run 5km In Less Than 25 Minutes With This Training Plan
“Assuming you can already run five kilometres without stopping, you’ll only need to tweak one of your regular runs to achieve your goal,” says athletics coach Greg McMillan.
Do one of these training sessions a week, alternating among the three. Run your regular course on three other days. You’ll be speedy in no time.
The Goal: To ensure that your legs and lungs can easily go the distance.
The Workout: Run for 40 minutes at a pace of six minutes per kilometre (10km/h). Run an extra 10 minutes each session until you can run for 70 minutes.
The Goal: To run a kilometre in five minutes.
The workout: Jog for 10 minutes, then do three 800m runs in four minutes each, resting two minutes in-between. Repeat this sequence every other time you do it.
The Goal: To finish with a kick.
The Workout: After a 15-minute jog, do four 30-second sprints at 90 percent of your maximum effort. Add two sprints each time, until you can do 10 to 12.
Cap a long run with a light, high-rep set to stimulate growth hormone. Explosive jumping drills can help to reduce muscle soreness.