Improving your 5K

Do you want to improve your 5K time?

The Improve Your 5K course is a 8 week programme designed to progressively tackle head on what is necessary to improve 5K times lead by Spencer Ollington.

The next course is scheduled to start on Wednesday 22 July at 7:00pm.

There will be 8 weekly sessions of around 60 minutes each, meeting on Wednesday at the barriers to David Lloyd at 7:00pm.

The sessions will be a mixture of speed, strength and stamina training, including sessions at the Stantonbury Track (please note track fees will apply).

The course graduates at MK parkrun on Saturday 12 September.

It is open to all paid members of Redway Runners.

The course is goal driven with weekly targets to achieve and homework to complete. It will be hard work and will require a certain level of commitment and desire to be successful – after all you get out what you put in!

It builds week by week and is delivered in a structured way. The training sessions will be bags of fun with plenty of laughter and support, we just collectively choose to stay focused on our primary objective – to improve 5K times!
After all this is why we are ALL doing it!

Because of the nature of this course it is essential that runners meet the following entry requirements:

  • You have a minimum of 3 months running under your belt
  • You are running frequently, at least 2/3 times per week
  • Your long run is at least 45 minutes

The sessions will form part of an overall training plan and will include intervals, strides, hills, strength training and tempo runs.

You will receive a weekly email explaining your homework for the week to keep you on track, this forms part of your training plan.

You will be expected to progressively increase your running volume, and the distance of your long run.

Attendance is key in order to be successful on race day and we expect you to achieve at least 6 out of the 8 sessions.

The IY5K course is physically demanding and will monopolise your training, therefore we believe it needs to be your primary running goal. We do accept however that many runners have multiple goals and we can discuss these individually.

How To Apply
To apply for a place on the course please email spencero1978@gmail.com registering your interest in booking. You will be sent the course details to consider and asked to answer a couple of questions. On receipt of your application we will get back to you as soon as we can.

Anything else I should be aware?
You should have a look at our runners guidelines and what happens on our runs for some general information, click here. Also the course is being run under the clubs affiliation with the Association of running Clubs (ARC).

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