Virtus Human Performance

Endurance, General Fitness
Coach
Virtus Performance

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
3 sessions per week
Must use App app to view and log training
Program Training
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Increase Run Distance
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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Decrease Your Run Times
How would you like to reduce your time trial running time by double-digit percentages in 7 weeks? I think you would 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 this 3-speed approach.
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Improved Performance & Health Benefits
In published studies that have investigated the 3-speed approach, there were multiple benefits reported. These include reduced fat mass, increased muscle mass, increased oxygen use, reduced lactic acid levels in the blood, lower total cholesterol and 'bad' cholesterol, reduced resting systolic blood pressure and improved bone mineral activity. Simply put stronger, faster, healthier.
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
3-speed interval running training that’s accessible and challenging for athletes of any level or background.
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Committed Teammates
A vibrant community that will push you to unlock your best.
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Delivered through TrainHeroic
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 7-week program
Sunday
1km to 5km Running Program Entry Test #2

Conditioning

A

Running Programs - Entry Test #2

First things first! 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!

Tuesday
1km to 5km Running Program (S1 W1)

Conditioning

A

1km to 5km (S1 W1)

3 Sets: 30s Jog 20s Run 10s Stride 2mins Walk Repeat x3 Rounds So you'll jog for 30secs (~40% Effort), run for 20secs (~60% Effort) and then stride for 10secs (~80% Effort) and repeat x3 sets. You'll walk for 2mins in between each round. Do 3 Rounds. Im summary: 3x30/20/10, 2min Walk, 3x30/20/10, 2min Walk, 3x30/20/10, 2min Walk. = 15 minutes TOTAL Chuck your session distance and RPE in the session notes section at the end.

Thursday
1km to 5km Running Program (S2 W1)

Conditioning

A

1km to 5km (S2 W1)

2 Sets: 45s Jog 30s Run 15s Stride 2mins Walk Repeat x3 Rounds So you'll jog for 45secs (~40% Effort), run for 30secs (~60% Effort) and then stride for 15secs (~80% Effort) and repeat x2 sets. You'll walk for 2mins in between each round. Do 3 Rounds. Im summary: 2x45/30/15, 2min Walk, 2x45/30/15, 2min Walk, 2x45/30/15, 2min Walk. = 15 minutes TOTAL Chuck your session distance and RPE in the session notes section at the end.

Saturday
1km to 5km Running Program (S3 W1)

Conditioning

A

1km to 5km (S3 W1)

5 Sets: 20s Jog 15s Run 10s Stride 2mins Walk Repeat x3 Rounds So you'll jog for 20secs (~40% Effort), run for 15secs (~60% Effort) and then stride for 10secs (~80% Effort) and repeat x5 sets. You'll walk for 2mins in between each round. Do 3 Rounds. Im summary: 5x20/15/10, 2min Walk, 5x20/15/10, 2min Walk, 5x20/15/10, 2min Walk. = 17 minutes 15 seconds TOTAL Chuck your session distance and RPE in the session notes section at the end.

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Time for a change? Don't know 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 Running: 1km to 5km Program
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FAQs
What surface should I run on?
Try running on grass, gravel or an athletics track, 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 day?
Not a worry what so ever, you can go back to the session you're up to on TrainHeroic and continue from there
How do I track the intervals?
If you have a Garmin watch, you can program the intervals onto most watches through the ConnectApp. If you don't have a Garmin 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.
The Proof
verified-athlete-avatar Kiandra Paterson

Frankston YCW B-Grade Athlete

Verified Athlete

"The program was easy to follow and gave me the motivation that I am normally lacking when it comes to going for a run. I love that it helped to keep me accountable."

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 Caz Donovan

Ultra Trail Runner

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"

Running: 1km to 5km Program