5k Challenge WEEK 1 💥 · Better Runner

Jan '25 (edited) • Challenge

5k Challenge WEEK 1 💥

Brave ones who joined this challenge will comment each week posting screenshots from each run in this post. To keep the order you can add multiple screenshots in one message.

The first week we test the body's response to the load - if the duration of the workout is too long you can shorten it, in the following weeks I may add individual speeds. If you have the option of using a heart rate monitor, it will help the training process, but not necessarily.

Today we start with the most interesting and challenging workout - the interval session! You don't have to put all your power into it, just try to feel the change of intensity during the training. Such training will be the basis for developing the speed and adaptation of the heart.

If you have any questions or problems during the course of the plan feel free to dm me🙂

▶️Easy runs - Easy runs help build your aerobic base which will allow you to

run long distances. You should be able to easily hold a conversation on your

easy runs. If it feels hard in any way, then slow down.

▶️Strength training - Setting aside a session for strength training each week

will help to improve your running economy and efficiency. It is also a great

way to correct any muscle imbalances in the body and can help to reduce

the risk of common running injuries by strengthening any weak areas.

▶️Speed/Interval sessions - These runs will involve running at some faster paces which

is the best way to improve your speed. They're also lots of fun!

▶️"WU" and "CD" : Warm Up and Cool Down. These are there on interval/speed days to ensure you do a decent warm up and cool down jog on session days to increase

circulation, get your heart rate and breathing gently raised before the session, and to prepare your body for recovery post-session.

▶️ Recovery runs - really chill ones but very important to do!

Here is your training plan for 1 week ✊🏃‍♀️

Running days : Tuesday, Thursday, Friday & Sunday

Can't wait to see you on a track😄

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5k Challenge WEEK 1 💥