5K Improver Challenge

Improve your 5k Run

The purpose of the 5k improver program is to consolidate your performance at 5k distance, after completing the couch to 5k program or at any point afterwards.

If you can run 5km, but would like to improve your time and ‘get better’ at running this distance, before upping the mileage, then this is the plan for you to follow.

We recommend doing this, as it will make your progression into distance running even easier, once you have a good solid base at 5km.

You follow the plan for 6 weeks, each week has 3 runs. 2 regular 5km runs at your comfortable pace, then one ‘improver session’, where you work on building your speed, by using intervals at your improvement zone pace.  It is explained in simple detail on the image.

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