Speed sharpener
A six-week block of three runs a week for runners who want more speed without training for a race. Tuesdays are short and fast: 30-second sprints, 200m and 400m reps at mile pace. Thursdays build strength and gears with hill sprints, a time ladder and a pyramid. Sundays teach pacing with progression runs. Paces come from a 5K you've already run, and the last Sunday is a 5K time trial, or a parkrun, to see what changed.
Runners who run three or more times a week, can run 5K comfortably, and have a recent 5K time.
Length
6 weeks
Runs a week
Up to 3
Biggest week
2 h 20 min
Level
Intermediate
Weekly running time, week 1 to week 6
Paces for a 25:00 5K. You'll give your own time when you start.
Easy
6:30 /km
Long run
6:20 /km
Marathon
5:40 /km
Threshold
5:15 /km
Goal
5:00 /km
Mile
4:40 /km
Week by week
Quality
Long run
Easy
Race
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 1
1 h 35 min
Week 2
2 h 10 min
Week 3
2 h
Week 4
1 h 50 min
Week 5
2 h 20 min
Week 6
1 h 35 min
Rest Mon, Wed, Fri, Sat
Days are a suggestion: once you start, you can move any session to another day that week. Not sure of your goal? Predict it from a recent race.
The workouts
15 different sessions make up its 18 runs. Open one to see it in full, or run it on its own.