Hustle Happiness

Coach
Hustle Happiness

Welcome to the 1km to 5km Running Program.

The 1km to 5km running program is a 3-speed interval-based (jog/run/stride) program with walking recoveries. It presumes that you can run 1km in less than 7 minutes.

If you cannot run 1km in less than 7 minutes your chances of success in this program are reduced and the risk of injury is increased. The couch to 1km program may be better suited to you to help you run 1km in under 7 minutes and can also be found on the TrainHeroic Marketplace.

Double-digit percentage speed improvements have been proven possible in a trained population, using a 3-speed running program. In an untrained population, the potential speed improvements are even greater.

In published studies about the 3-speed approach, there has been multiple benefits reported. They include:

- Reduce Run Times
- Reduced Fat Mass
- Increased Muscle Mass
- Increased Oxygen Use
- Reduced Lactic Acid Levels in the Blood
- Lower Total Cholesterol
- Lower 'Bad Cholesterol' (Low-Density Lipoproteins - LDLs)
- Reduced Resting Systolic Blood Pressure
- Improved Bone Mineral Activity

The 'Why' of the program is that you can currently run one kilometre, but struggle to reach greater distances (such as five kilometres). The 1km to 5km Running Program provides an efficient and effective way to do so.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$35
Get 1km to 5km Running Program
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RUN FURTHER
The 1km to 5km program expects that you can currently complete 1km in less than 7 minutes and provides an efficient and effective path to reaching your 5km goal.
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RUN FASTER
How would you like to reduce your time trial running time by double-digit percentages in 7 weeks? I think you’d probably like that very much, right? Well, this kind of speed improvement has been proven possible, in trained runners, using a 3-speed running program. In untrained runners, the potential speed improvements are even higher using a 3-speed approach.
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STRUCTURED PROGRAMMING
Structure helps with consistency and consistency helps with progression. With an easy to follow structure, have confidence in your ability to turn up and complete the program.
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IMPROVED PERFORMANCE & HEALTH BENEFITS
In published studies about the 3-speed approach, there were multiple benefits reported. They included reduced fat mass, increased muscle mass, increased oxygen use, reduced lactic acid levels in the blood, lower total cholesterol and “bad-cholesterol (low-density lipoproteins – LDLs), reduced resting systolic blood pressure and improved bone mineral activity.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Programming that’s accessible and challenging for humans of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF no more... Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 8-week program
Tuesday
Running Program - Entry Test #2

Conditioning

A

Running Program - Entry Test #2

We're going to head out for a 1km time trial and make a note of how fast you run it in. Chuck the time in the session comments at the very end. To track your distance and time, if you have a smartwatch, most of these have this feature so you can use that. If you don't, Nike Run Club or Strava are good apps that do all of that as well. Have fun!

Coach
More from Hustle Happiness
coach-avatar Hustle Happiness

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TIME FOR A CHANGE? NOT SURE WHERE TO START?

Many people think they hate running. Mainly because they just run, continuously, on concrete. With no plan, no intention and no progress. They run for a month, hurt themselves & never run again. Annnnnd the cycle continues. It's time to stop that cycle.

Get 1km to 5km Running Program
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FAQs
WHAT SURFACE SHOULD I RUN ON?
Try and run on grass, gravel or an athletics track and not on concrete unless you are used to running on concrete. If you're training for an event such as fun run that is on concrete, you should train on concrete to prepare yourself for such an event.
WHAT IF I MISS A SESSION?
Not a worry at all, you can go back to the session you're up to on TrainHeroic and move the session to the current day.
HOW DO I PROGRAM INTERVALS ONTO MY WATCH?
If you have a Garmin, you can program the intervals onto most watches through the ConnectApp. If you have an Apple watch, open the Workout app, select run, tap the 'More Options' button, Create Workout, Tap Custom & follow the instructions in your sessions.
WHAT IF I DON'T HAVE A SMART WATCH?
Many apps in the App & Android store have the capability to input intervals. Personally, I use an app called 'Interval Timer' with a black and white stopwatch icon. You can then run something like Strava or Nike Run App in the background to track your distance.
The Proof
verified-athlete-avatar Jack Keillor

High Performance Coach

Verified Athlete

"As a coach it’s important to gain knowledge through other coaches and this program allowed me to learn other techniques of training, all while improving my fitness and living a happier, healthier life."

verified-athlete-avatar Carolyn Donovan

Ultra Trail Running Athlete

Verified Athlete

"This is the first running program where I enjoyed the structure, variation and focus on speed. Mitch made it easy to follow which enabled me to explore my technique, while helping build my confidence through guided incremental increases."

verified-athlete-avatar Brooke Whittaker

Paediatric Exercise Physiologist

Verified Athlete

"This program was super easy to use. It allowed me to keep motivated, hold myself accountable and taught me the skills to regain my love for running"

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1km to 5km Running Program
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