Cheddar Runners 5k
Runner1st Run Time2nd RunTimeDifference in seconds
Simon Shorrock30:5130:03-48
Adrian Green27:50
Jim Scott24:4624:23-23
Claire Brandrick 32:0031:2696
Hazel Wood 34:0734:1710
Izzy Dormer34:25
Merlene Hardwick35:3635:15-21
Karen oldcorn36:0737:0659
Cathy Bayliss 37:36
Andy Rich19:3518:46-49
Chris Townsend19:5119:23-28
Nikki Woodland42:53 43:0916
Lee Woodland22:0120:59-62
Jill Wring22:52
Rachel Flinders 22:39
Sam Wheeler22:42
Zoe Humber25:1924:51-28
Sara Stobart27:5826:55-63
Anna Hammond25:4524:33+48
Alex Ward23:12
Belinda Beake26:50
Jez Newsome23:30
Don Oldcorn24:45
Michelle Sankey30:20
Gill Constable35:23
Gary Walker22:3722:447
Harley Walker25:36 25:360
Darcy Walker25:51 25:46-5
Jenny McNamara 20:51
Andrea cox27:28
Laura McMillan27:03
Claire Groom27:54
Adam Clark20:33
Jo burke22:11
Paula xman Jones22:5323:1017
Greg brock19:33
Christine beltcher33:5431:38-136
Rachel Watford28:37 29:26+49
Andrew wicks20:10
Mike horwood33:49

Suggested training plan

Week 5
My recommendations, only day 4 is compulsory.
Day 1 WU || Strides || 10 x 40s 5k Goal pace 80s rest (Go every 120s) || CD
Day 2 OFF
Day 3 20-40 mins easy || 6x75m strides
Day 4 WU || Strides || EYES OUT 5K || CD

Week 4

5k – if you run 1-3 times per week.

WU || 8x20s strides || 4×4:00@5k effort 1:00 jog rec || 4x45s strides|| Cool down.

5k – if you run 4+ times per week.

run 1) WU || strides || 5×4:00@5k effort 1:00 jog rec|| CD
run 2) WU || strides ||2x(1:00 very hard/10:00 HMP) 5:00 jog rec || CD

Week 3

5k – if you run 1-3 times per week.
WU || 8x60s@5k w/30s jog rec || Progressive 3v5:00 w1:00 jog rec, start at HMP then quicker each time see if you can do the last @ 10k || 3×1:30 3k w/1:30 jog recover || Cool down.

5k – if you run 4+ times per week.run

1) WU || strides || 2x ( 3×3:00 @5k w/ 45s rec) 5:00 jog b/t sets || CD

2) WU || strides || 4m Cut down start at HMP end at 5k || CD

Week 2

You don’t have to stay in the same group as last week, feel free to change every week.

5k – if you run 1-3 times per week.

WU || 6x90s@5k w/45s jog recover || 3×5:00@HMP 1:00 jog rec || 4×1:00 3k w1:00 jog recover || Cool down.

5k – if you run 4 or more times per week

1) WU || strides || 3x ( 3×2:00 @5k w/ 40s rec) 5:00 jog b/t sets || CD

2) WU || strides || 2x:( 30s max straight into 8:00 mins@hmp 2:00 jog Rec) || CD

Week 1

WU = warm-up (know your body, at least 10mins, for me, it was 3 miles)
CD = Cool down ( 5-10 mins of very easy running/walking)

Don’t be a slave to pace, make the effort level your master.

5k – if you run 1-3 times per week then do this workout.

WU || 4x2mins@5k w/1:00 jog recover || 4×4:00@HMP 1:00 jog rec || 4×1:00 3k w1:00 jog recover || Cool down.

5k – if you run 4 or more times per week, then do both of the following workouts, try not to run them back to back.

1) WU || strides || 3x ( 4×1:30 @5k w 30s rec) 5:00 jog b/t sets || CD

2) WU || strides || 4×6:00 @HMP w/60s jog rec || CD

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