Fionn’s 4 Week Running Crash Course
Alright, so you want to improve you’re running? Whether you’re trying to crack a new 5K time or just want to feel a bit stronger this four-week training plan is perfect for you.
This plan has been catered for runners who haven’t had any experience in training and want to get faster and feel stronger. If you are running around 20-25km a week this plan will be great for you! If not have a few weeks of building up some easy running and then crack into it!
And don’t stress, it’s not complicated, and we’ll walk you through each session so you’re not left wondering, “What the hell is a tempo run?”
What’s the Deal with this plan?
You’re going to run a mix of sessions: easy runs, intervals, tempo runs, a long runs. Each type of run has its own pace and it really helps if you stick to them!
Easy Runs (Monday, Wednesday, Friday)
These as your chill runs. No pressure, no stress—just you moving your legs at a pace where you could hold a conversation. They’re here to keep things ticking over and help you recover from the harder stuff, it should feel EASY!
These help build your endurance without tiring you out. Also, they’re great for your brain, running feels better when it’s not all pain and effort.
Keep it slow. If you’re breathing hard, you’re going too fast.
Intervals (Tuesday)
Intervals are where the magic happens. Short, sharp bursts of effort with small breaks in between. Week 1 starts with 8 to 12 reps (if you’ve not done speed work before maybe go on the lower side) of 400m at a solid effort (fast, but not sprinting) with 90 seconds of recovery. Over the four weeks, the intervals mix it up with longer distances at hard efforts.
This is how you get fast. Intervals teach your legs and lungs to handle speed.
Push yourself but don’t go full gas. If you’re feeling good towards the last reps maybe give a bit more. You can walk/jog/standstill for the recovery times, whatever feels good but make sure you recover.
Tempo Runs (Thursday)
Tempo runs. We’ll call it a “comfortable hard” pace and will be around the fastest pace you can hold for an hour. Hard enough to make you work, but not so hard you want to quit halfway through. Week 1 starts with 15 minutes at a “comfortably hard” tempo pace. As the weeks go by, the sessions get longer or split into intervals.
Tempo runs are where endurance and speed come together. They teach your body to handle that hard pace for longer.
The pace should feel like it would be hard to talk but not completely out of breath. You should feel strong and not wrecked at the end of it.
Long Runs (Saturday)
The long run is another easy run where we spend a bit longer on the feet and improve your endurance. Chuck your headphones in and listen to some tunes or a podcast!
Long runs are the backbone of running fitness. They give you the stamina to handle all the other stuff.
Slow and steady. Keep it easy and don’t get tempted to speed up as this will take energy from upcoming interval/tempo sessions.
Rest Days (Friday/Sunday)
Self explanatory! Rest up and eat good :)
Tips
warm up & cool down! Come up with a short warm up and cool down/stretch especially on the interval and tempo sessions.
Adjust the plan! This is just a guide, if you need an extra rest day, go for it! If it takes 8 weeks, all good! You’ll still feel the benefits of the sessions.
Have fun and let us know how you go!
The plan is pretty generic and should get really quick results. The intervals build speed, the tempo runs teach you control, the long runs build your engine, and the easy runs tie it all together. Follow the plan, and you’ll be surprised at how quickly you improve.
Shoot me a message on instagram @its.heatwave if you ever need any help.
- Fionn