Once marathon and half marathon season is over, as a coach, I encourage my athletes to rest and reset. This an opportunity to consider their goals for the next calendar year. Many like to run cross country races. These are an excellent opportunity to improve stamina, speed and improve your techniques for running downhill and uphill. However, post recovery, I also think it is an ideal time of year for marathon and half marathon runners to focus on improving speed for shorter distances. 5k and 10k performance improvement!
I keep my athletes fresh by giving them something else to focus on and train for. My session plans help the athlete improve their times over both 5k and 10k. This speed can be carried forward into the next calendar year.
Methods to Improve 5k and 10k Performance
My approach is to maximise aerobic power and improve running economy and lactate threshold. However, in my experience, there is not a ‘one size fits all’ approach which works for everyone. Firstly, I use repetition training, which improves movement economy, speed and anaerobic power. Secondly, I combine this with interval training that improves aerobic power and threshold training, the latter which improves your body’s ability to clear blood lactic. The variations to which I use each element, depend on each athlete. Furthermore, I recommend use of the athletics track for some of these sessions, which again adds a different element to your training. I stress that these sessions are only for trained runners and are not appropriate for beginners.
5k and 10k Improvement -12 Week Programmes
My 12 week programme, designed only for you and you alone, including weekly one to one feedback, is available for only £195. Likewise, details of all my available services are highlighted on the link below.
Services – liveforrunning.co.uk
Couch to 5k for Beginners
I mentioned beginners a couple of paragraphs earlier! Likewise, this is an ideal time to start your running journey, if you are new to the sport. I can train you, using my Couch to 5k programme delivered to you via an app. Or in selected areas of Edinburgh, UK, I provide 1to1 bespoke training, and will be there with you every step of the way. Please contact me for prices.
Contact – liveforrunning.co.uk
Alternatively, check out my Facebook page for details of forthcoming local beginner’s groups operating from West Craig’s in Edinburgh.
UK Athletics Qualified Coaching
I am a UK Athletics Level 2 Endurance Specialist coach. Secondly, UK Athletics Coach in Running Fitness, a qualification focusing on road and off-road running. Combined with CIMSPA Level 3 Personal Trainer, giving all round experience to assist my clients achieve their goals.
Give your Fitness a boost!
It is only around 12 weeks until Christmas. Therefore, for 5k and 10k improvement or those new to running, give your health and fitness an early present, and work with me to reach your goals. I pride myself on my delivery and customer focus. So, I will work with you, for you, encourage and motivate you and provide you with the best plan to fit your needs.
