Week 5

Speed intervals

Welcome to week 5! I’m so glad everyone is enjoying it. We’re pushing now to four runs a week, with speed intervals and hills! So, if you can get up to four runs, that’s great, but don’t worry if not. Do what feels right for you. You don’t have to run on specific days. If you find that this training program is moving too quickly, you can stay on a week and repeat the workouts before moving on to the next week.

Hill Run

  • 5 minute jogging warm-up
  • 2 x 1 min running, 2 x 45 sec running, 2 x 30 sec running, 2 x1 5 sec running
  • 5 minute jogging warm down

Day 1

Recovery Run

  • 5 minute jogging warm-up
  • 15 minutes running at easy pace

Day 2

Recovery Run

  • 10 minutes jogging warm-up
  • 4 x Longer hills (30-40seconds), 4 x shorter hills (20 seconds)
  • Walk or jog back between hills
  • Walk back between changing to longer hills
  • 5 minutes jogging warm down

Day 3

Recovery Run

  • 5 minute jogging warm-up
  • 20 minutes running at easy pace

Day 4

Sally's running playlist

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