Example: SMART Goal: "Run 5 km in under 30 minutes within 4 weeks by building endurance and improving speed."
Week 1
Start with two treadmill interval sessions (1-minute sprints, 2-minute recovery).
Why Intervals Work: Short bursts of high intensity improve both speed and endurance.
Treadmill Tips:
Set the incline to 1-2% to simulate outdoor running and build leg strength.
Use the “talk test”: you should be slightly breathless but able to speak a few words during sprints.
Recovery Tip:
Walk during recovery periods to keep your heart rate up without overexerting.
Week 2
Add 10 seconds to your sprints and introduce one additional treadmill session.
Progression Plan:
Gradually increasing sprint duration builds stamina without overwhelming your body.
Form Check:
Keep your shoulders relaxed, arms at a 90-degree angle, and avoid bouncing. Efficient form conserves energy.
Week 3
Include one outdoor run for variety and longer steady-paced runs.
Outdoor Running Tips:
Run on flat routes initially to maintain a consistent pace.
Focus on maintaining a steady rhythm rather than speed.
Hydration Tip:
Drink water 30 minutes before your run to stay hydrated but avoid drinking too much to prevent cramps.
Week 4
Race Day Tips:
Warm up with dynamic stretches and a 5-minute light jog.
Break the 5 km into segments: aim for a steady pace in the first half and push harder in the last kilometre.
Use motivational music or a playlist to keep your energy high.
Post-run Recovery:
Cool down with stretching and rehydrate with electrolytes.