5K Improver - 4 Day - Plan 2b (35 or 36 minute session)

Day 1 Day 2 Day 3 Day 4

Five-minute run (warm up)

2 min. walk 30 to 40 min. run
40 to 55 minute It's up to you,
Week 1 18 x (30sec fast run / 90sec walk) OR
continuous run choose a session you like
2 min. walk after final effort 5 5k Parkrun
minutes (minimum) warm down run

Five-minute run (warm up)

2 min. walk 30 to 40 min. run
40 to 55 minute It's up to you,
Week 2 12 x (1 min. fast run / 2 min. walk) OR
continuous run choose a session you like
2 min. walk after final effort 5k Parkrun
5 minutes (minimum) warm down run

Five-minute run (warm up)

2 min. walk 30 to 40 min. run
40 to 55 minute It's up to you,
Week 3 9 x (2 min. fast run / 2 min. walk) OR
continuous run choose a session you like
2 min. walk after final effort 5 5k Parkrun
minutes (minimum) warm down run

Five-minute run (warm up)

2 min. walk 30 to 40 min. run
40 to 55 minute It's up to you,
Week 4 7 x (3 min. fast run / 2 min. walk) OR
continuous run choose a session you like
2 min. walk after final effort 5k Parkrun
5 minutes (minimum) warm down run

Five-minute run (warm up)

2 min. walk 30 to 40 min. run
40 to 55 minute It's up to you,
Week 5 18 x (30sec fast run / 90sec walk) OR
continuous run choose a session you like
2 min. walk after final effort 5 5k Parkrun
minutes (minimum) warm down run

Five-minute run (warm up)

2 min. walk 30 to 40 min. run
40 to 55 minute It's up to you,
Week 6 12 x (1 min. fast run / 2 min. walk) OR
continuous run choose a session you like
2 min. walk after final effort 5k Parkrun
5 minutes (minimum) warm down run

Five-minute run (warm up)

2 min. walk 30 to 40 min. run
40 to 55 minute It's up to you,
Week 7 9 x (2 min. fast run / 2 min. walk) OR
continuous run choose a session you like
2 min. walk after final effort 5 5k Parkrun
minutes (minimum) warm down run

Five-minute run (warm up)

2 min. walk 30 to 40 min. run
40 to 55 minute It's up to you,
Week 8 7 x (3 min. fast run / 2 min. walk) OR
continuous run choose a session you like
2 min. walk after final effort 5k Parkrun
5 minutes (minimum) warm down run

Day 1 - Monday night runs with Thorney Running Club - Steady continuous run over 5km
Day 2 - Wednesday night runs with Thorney Running Club - Speed session
Day 3 - Thursday run - Whatever you want (choose a session you like)
Day 4 - Saturday run - Threshold run around 5km

Feel free to contact me (paw1964@btinternet.com)

or any Thorney Running Club members to discuss this plan or any running related issues.

Allow one or two rest days between runs (if possible). Don't forget to stretch before and after every run.