A structured 4-week running performance programme designed to improve your 5km speed through structured speed work, plyometrics and running drills.Programme Length: 4 WeeksTraining Environment: Running / OutdoorProgramme Focus: 5km Speed DevelopmentCoaching Level: Self-guided structured programme Overview Speed is a structured 4-week running programme designed to improve 5km performance through targeted speed training, running drills and power development. The programme includes two speed-focused run sessions per week, designed to improve running pace and efficiency. Alongside these sessions you will complete two plyometric sessions, helping develop reaction, power and stride efficiency. A running drill session is also included, allowing you to improve mechanics and running economy. The programme begins with baseline testing and finishes with a re-test, allowing you to measure improvements in your 5km performance. Speed is ideal for runners who want to develop speed and running efficiency within a structured training block. What’s Included • Fully structured 4-week running programme delivered through the coaching app• Two speed run sessions per week• Two plyometric sessions per week to develop power and reaction• Running drill session with progression• Baseline testing at the start of the programme• End-of-programme performance re-test• Personal calorie and macro targets calculated from your onboarding inputs• Nutrition guidance PDF to support performance and recovery• Mobility sessions included within the programme• Weekly check-in form for personal reflection and progress tracking• Daily habit targets includingStep goalHydrationSleep focus Programme Structure • Two weekly speed run sessions designed to improve pace• Running drills to improve mechanics and efficiency• Plyometric sessions to build power and reaction• Structured progression across the four weeks• Baseline testing and performance re-test How It Works Once purchased you will: Receive access to the training app Complete your onboarding inputs Your programme will be unlocked Follow the sessions week by week All training sessions, habit tracking and progress tracking are completed within the coaching app.Developed by former GB athlete and coach Lucy Hatton. Continue Your Progress Speed introduces structured speed development and running performance training. After completing this programme, the natural next step is progressing into: Next Gear – The 12 Week 5K Performance Method This programme expands on speed, endurance and performance progression across a longer structured running cycle.
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