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Run to Improve



Run 2 Success is a running programme aimed at people who have completed our Walking 2 Success and Jog 2 Success programmes or those who can jog 5 km without stopping.

This 8 week programme will provide activities to help you improve your 5 km.

The programme will combine intervals of running, jogging and walking at a pace that you are comfortable with to help you reach that goal.

The programme is progressive so each week you will be slightly increasing your time running.

Before starting remember view to our top tips before exercising.



Run to Improve Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rest 20 mins easy run 30 mins tempo run Rest 20 mins easy run Rest Long Run: 3 km
Rest 20 mins easy run 30 mins interval run Rest 20 mins easy run Rest Long Run: 3 km
Rest 25 mins easy run 30 mins tempo run Rest 20 mins easy run Rest Long Run: 4 km
Rest 30 mins easy run 30 mins tempo run Rest 30 mins interval run Rest Long Run: 4 km
Rest 20 mins easy run 30 mins tempo run Rest 20 mins easy run Rest Long Run: 7 km
Rest 30 mins easy run 30 mins tempo run Rest 30 mins interval run Rest Long Run: 4 km
Rest 30 mins easy run 30 mins tempo run Rest 30 mins easy run Rest Long Run: 6 km
Rest 20 mins easy run 30 mins tempo run Rest 10 mins easy Rest 5 km Race
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