COURSE FULL
Do you want to ‘Build Your Speed’ then Redway Runners have a free 8 week course for you
So what is it all about, well these are the details…
A structured 5K sharpening block for runners coming out of marathon training or simply wanting to improve their 5K time, with our Build Your Speed course led by Carlos M and Olly K.
What is Build Your Speed?
Build Your Speed is an 8‑week interval‑based training course designed to help runners improve their 5K times, sharpen their pace control and gain confidence through consistent, achievable weekly sessions.
Who is it for?
Open to all runners who:
- Can currently run a continuous 5K without walking.
- Want to improve their 5K PB or feel more in control at 5K effort.
- Are willing to turn up each Tuesday for eight weeks and give their best.
No minimum speed required — only commitment.
Course timing
First session: Tuesday 12 May 2026
Final training session: Tuesday 30 June 2026
Graduation Race: Newport Pagnell Carnival 5K — Saturday 4 July 2026
Weekly meeting plan
Meeting point: Furzton Lake Car Park (What3Words: song.jeering.seagulls).
Two start times:
- Group A — aiming for 25:00 and over: 6:30 pm.
- Group B — aiming for sub-25:00: 6:45 pm.
Both groups will then meet to train and cool down together.
Warm‑up: Easy jog from Furzton Lake to Teardrop Lakes with strides.
Intervals: Delivered at Teardrop Lakes.
Cool‑down: Jog back to Furzton Lake Car Park.
What to bring
- Running shoes and clothing suitable for weather.
- Device that can track your current/live running pace accurately.
- Water if needed.
How the training works
Each week uses repeat intervals at your chosen target 5K pace. Over time, the distance of each repeat increases while pace stays the same — helping both the body and mind adjust to 5K effort gradually and safely.
8‑week session plan
Week Tuesday Session
Week 1 — 12 May 20 × 250 m
Week 2 — 19 May repeat Week 1
Week 3 — 26 May 10 × 500 m
Week 4 — 02 June repeat Week 3
Week 5 — 09 June 7 × 750 m
Week 6 — 16 June repeat Week 5
Week 7 — 23 June 5 × 1 km
Week 8 — 30 June 3 × 1 mile — final push
Choosing your pace
Before Week 1, decide on the 5K time you want to target. Your training pace comes from that.
For example, if you want 25 minutes, you must run approximately 5:00 min/km (8:03min/mile). You can find your pace by asking Google, Siri or ChatGPT: “What pace do I need to run to finish 5K in 25 minutes?”
You may revise your target pace after Week 6 if you feel significantly stronger or need to adjust — there is no pressure to do so.
Extra running during the course
To support progress, you are encouraged to:
- Join club social runs for relaxed miles.
- Rest when tired — recovery is part of the training too.
- Optionally attend parkrun if you want extra stimulus.
Training approach
This course is not designed to break you. It is designed to make 5K race pace feel doable — one repeat at a time. Progress is measured by consistency — showing up each Tuesday for eight weeks. On Graduation Day, you will stand at the Carnival 5K start line knowing you’ve earned your pace — because you put in the work, repeat after repeat
How Do I book
To book, log on to your Redway Runners Love Admin profile, click here select ‘Events’ then ‘Build Your Speed May 2026’.
If after booking you find you cannot make it please cancel your place as this will free it up for someone else to book, just mail us at rr@redwayrunners.com and we can cancel.
