Training plan

Bexhill Runners who support the Royal 5k hold coached training sessions every Weds evening at 7pm and Saturday morning at 8am, meeting the the Team Lifestyle Health Club in Western Road.

Try to incorporate these three keys training sessions into your week.

Speed work - base this at or slightly quicker than the pace you wold like to hold at the 5k run.

An ideal session would be 10 x 400m with 1 mins rests.

Tempo - this is at a comfortably hard intensity, ( it is below your race pace)

a good session is 5-10 mins very easy, 15 mins tempo, 5 mins easy cool down.  Add 5 mins to the tempo section each week.

Do not try to run as quick as your race pace!

Longer easy run. This run builds your aerobic base and stamina.  Aim to run over the race distance if possible, but it is much easier than race pace, so don't worry about the time it takes to complete your distance.

Building upto 60 mins very easy is fine for 5km running.

Remember one week before the race to ease off, don't train more! save your energy and efforts the the big day!

Above all listen to your body and enjoy your training and your 5km Run on April 29th!