4 week get fast challenge

Getting faster can feel like a slog, but it doesn't have to. Set a goal, follow our four week challenge and run your way to your personal best.

4 week get fast challenge

One of the best ways to get stronger, fitter and faster is to put some structure into your running. By mixing up easy runs with precise speed-work sessions you'll shave chunks off your time, speed up your metabolism and see rapid results on race day. Print off and save our four week plan and get started today.

Speed pointers

For the speed sessions below if you don't have a running track close by, translate the metres into miles and makes things a lot easier for yourself. There are 1600m in a mile, so just divide it up.

Mile and metre breakdown

  • 400m - 1/4 mile
  • 800m - 1/2 mile
  • 1200m - 3/4 mile

Easy days

Run your easy days at your soul-running pace. Take it slow, enjoy the chill-time and save your nitro for the structured speed-sessions.

Mile and metre breakdown

  • 400m - 1/4 mile
  • 800m - 1/2 mile
  • 1200m - 3/4 mile

Easy days

Run your easy days at your soul-running pace. Take it slow, enjoy the chill-time and save your nitro for the structured speed-sessions.

What is CT?

Cross training. Which is any exercise that gets you up and moving, aside from running. We would recommend half an hour to an hour of extra exercise. That can be anything from yoga to cycling, rowing to swimming and it's a great excuse to break up your training cycle with something different.

Strides

Strides are 20 to 35 second sprints at roughly 85 to 95% effort, or your mile pace. On the runs whereby strides are added, include 5 - 10 30 seconds at your mile pace into your session. These should be spaced out, with 2-3 minutes relaxed running in between.

 

For more tips and advice on getting quicker, check out the Beat your PB section on the website.

Intervals and fartlek training in particular can help you achieve your goals.

Week 1

  1. Sun

    1. Time-trial 1 mile at your fastest effort.
  2. Mon

    1. Ease off Rest or cross-train
  3. Tue

    1. Speed session 4 sets of 800 metres at 5K race pace with 2 minutes recovery between sets.
  4. Wed

    1. Ease off 30 minutes
  5. Thu

    1. Strides 35 minutes easy run with strides.
  6. Fri

    1. Ease off Rest or cross-train
  7. Sat

    1. Speed session 8 sets of 200 metres at goal 1 mile race pace with 1 minute recovery between sets.

Week 2

  1. Sun

    1. Easy day 40 minutes
  2. Mon

    1. Ease off Rest or cross-train
  3. Tue

    1. Tempo run 2 miles at 5K pace. Then, 2 sets of 400 metres at 1 mile race pace with 1 minute recovery between sets.
  4. Wed

    1. Ease off 30 minutes
  5. Thu

    1. Strides 35 minutes easy run with strides.
  6. Fri

    1. Ease off Rest or cross-train
  7. Sat

    1. Speed session 6 sets of 300 metres at 1 mile race pace with 1 minute recovery between sets.

Week 3

  1. Sun

    1. Easy day 45 minutes
  2. Mon

    1. Ease off Rest or cross-train
  3. Tue

    1. Hills session 10 sets of 1 minute at 5K effort with 2 minutes recovery between sets.
  4. Wed

    1. Ease off 30 minutes
  5. Thu

    1. Strides 35 minutes easy run with strides.
  6. Fri

    1. Ease off Rest or cross-train
  7. Sat

    1. Speed session 6 sets of 400 metres at 1 mile race pace with 1 minute recovery between sets.

Week 4

  1. Sun

    1. Easy day 50 minutes
  2. Mon

    1. Ease off Rest or cross-train
  3. Tue

    1. Speed session 4 sets of 800 metres at 5K race pace. Then 4 sets of 200 metres with 2 minutes recovery between sets.
  4. Wed

    1. Easy or cross-train 30 minutes
  5. Thu

    1. Strides 35 minutes easy run with strides.
  6. Fri

    1. Ease off Rest or cross-train
  7. Sat

    1. Race day

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