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Weekly Training Plan for a Sub-20m 5km🏃 ⬇️Monday Threshold Run: 4x 1mile at target 5k pace (3:55-4:00 min/km) Rest 90 seconds between reps for recovery. ⬇️Tuesday: Easy Run 6-8km at a comfortable pace ( 5:30-6:00 min/km) ⬇️Wednesday: Tempo Run 20 minutes at threshold pace (3:55- 4:00 min/km) ⬇️Thursday: Recovery Run 30-40minutes easy run ⬇️Friday: Interval Training and Strength Training ⬇️AM ~ Interval Training 10x 400meter at target pace (3:40-3:45) every reps Rest 60sec between reps or jog 30
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🏃‍♀️ 5 Weeks to a Faster 5K! Intermediate 5km Training Plan (22–26 Min) — Just $10/Week in July 🎉
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Weekly Training Plan for a Sub-20m 5km🏃 ⬇️Monday Threshold Run: 4…
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This pace of 6:40 min/km is your guide when you use it as your target goal pace in training or racing.. the finish time for your desired target distance Marathon (42.195) | 4:41:18 Half marathon (21.1) 2:20:39 10 miles (16km) | 1:47:17 15 km | 1:40:00 10 km | 1:06:40 5 km | 33:20 3 km | 20 minutes We need to know how to pace so that we can sustain it until we cover the entire target distance.. Start to train consistently improve your fitness and your aerobic base and muscles To sustain longer pe
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How to get faster without a gym Strength training is crucial for improving force production and speed, but many people struggle to find no-equipment exercises that are truly effective. To make progress, it’s important to choose exercises that provide enough stimulus to drive results. These exercises check that box and played a massive role in the early stages of my career—especially when I didn’t have access to a gym. Want a full no-equipment speed program? DM me “30” and I’ll send you an invite
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