5km Run Program
RussellPerformanceTraining
Coach
Ollie Russell
This is a 6 week running program aimed at improving your 5km time trial. There are 3 sessions each week to work through!
Run specific programming
If you aren't improving in your running this program is made for you. These high quality sessions are accessible for anyone and not too advanced, so the regular gym goer and runner can fit this into their training schedule!
Coaching straight to your pocket
This training program is so accessible that you will have everything on your phone through this app. All sessions are described in great detail so you know exactly what to do!
Features
Programming 3 days per week
3 Run sessions every week!
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
Easy access at anytime to your phone!
Equipment
Recommended
Treadmill
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1
Prep
A
Treadmill Interval Prep
4-5 mins @ warm up pace 1-2 rounds 10/10 Leg swings (Front & Side on) 20-30 Dynamic Calf stretch 10 Alt Pigeon pose 10 Lunge + Twist 3 mins Tabata Run (20s @ mod pace, 10s rest)
B
Treadmill Run
5 x 3:00
C
Treadmill Run
1 x 5:00
Tuesday
Week 1 Day 3
A
Run
1 x 20:00
Friday
Week 1 Day 6
A
Run
1 x 30:00
Coach
Ollie Russell
Ollie Russell
CrossFit, Hyrox, Ironman & Ultra Marathon Athlete & Coach
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