5K+
Activity Overview
Episode publication activity over the past year
Episodes
5K+ A Forty-Eight Minute Run at 3/10 Effort
08 Dec 2022
Contributed by Lukas
Walk: 5mins with explanation 48 minute run countdown every minute Cool down: 5min walk with explanation
5K+ Week 12 Day 3
17 Apr 2022
Contributed by Lukas
5 min warm up walk; Set distance run of around 3.25 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so ...
5K+ Week 12 Day 2
17 Apr 2022
Contributed by Lukas
5 min warm-up walk; 5 min warm-up run; FIVE INTERVAL runs each one comprising a 4 min tempo run followed by a 1 min recovery run; Finishing with a 5 m...
5K+ Week 12 Day 1
17 Apr 2022
Contributed by Lukas
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 8 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-...
5K+ Week 11 Day 3
16 Apr 2022
Contributed by Lukas
5 min warm up walk; Set distance run of around 3.25 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so ...
5K+ Week 11 Day 2
15 Apr 2022
Contributed by Lukas
5 min warm-up walk; 5 min warm-up run; FIVE INTERVAL runs each one comprising a 4 min tempo run followed by a 1 min recovery run; Finishing with a 5 m...
5K+ Week 11 Day 1
14 Apr 2022
Contributed by Lukas
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 8 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-...
5K+ Week 10 Day 3
30 Mar 2022
Contributed by Lukas
5 min warm up walk; Set distance run of around 3 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you...
5K+ Week 10 Day 2
30 Mar 2022
Contributed by Lukas
5 min warm-up walk; 5 min warm-up run; A pyramid run (more accurately an Ayers Rock Profile run) with FIVE segments; The FIRST segment will comp...
5K+ Week 10 Day 1
30 Mar 2022
Contributed by Lukas
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 7 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-...
5K+ Week 9 Day 3
30 Mar 2022
Contributed by Lukas
5 min warm up walk; Set distance run of around 3 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you...
5K+ Week 9 Day 2
30 Mar 2022
Contributed by Lukas
5 min warm-up walk; 5 min warm-up run; A pyramid run (more accurately an Ayers Rock Profile run) with FIVE segments; The FIRST segment will comp...
5K+ Week 9 Day 1
29 Mar 2022
Contributed by Lukas
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 7 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-...
5K+ Week 8 Day 3
20 Mar 2022
Contributed by Lukas
5 min warm up walk; Set distance run of around 3 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you...
5K+ Week 8 Day 2
20 Mar 2022
Contributed by Lukas
5 min warm-up walk; 5 min warm-up run; A pyramid run with FIVE segments; The FIRST segment will comprise a 2 min tempo run followed by a 3 min r...
5K+ W8 D1
20 Mar 2022
Contributed by Lukas
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 6 min tempo run followed by a 2 min recovery run; finishing with a 5 min cool-...
5K+ Week 7 Day 3
18 Mar 2022
Contributed by Lukas
5 min warm up walk; set distance run of around 3 miles (or 36 mins whichever comes first!). [Call outs every minute up to 25 minutes, thereafter every...
5K+ Week 7 Day 2
16 Mar 2022
Contributed by Lukas
5 min warm-up walk; 5 min warm-up run; A pyramid run with FIVE segments; The FIRST segment will comprise a 2 min tempo run followed by a 3 min r...
5K+ Week 7 Day 1
15 Mar 2022
Contributed by Lukas
5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 6 min tempo run followed by a 2 min recovery run; 5 min cool-down walk
5K+ Week 6 Day 3
07 Mar 2022
Contributed by Lukas
5 min warm up walk; Set distance run of around 2.5 miles [Call outs every minute up to 20 minutes, thereafter every half minute so you can gauge your ...
5K+ Week 6 Day 2
07 Mar 2022
Contributed by Lukas
5 min warm-up walk; 30 min run including a 5 min warm-up run [Remaining time called out each minute and then more frequently after 20mins]; 5 min cool...
5K+ Week 6 Day 1
07 Mar 2022
Contributed by Lukas
5 min warm-up walk; 5 min warm-up run; four interval runs comprising a 5 min tempo run followed by a 1½ min recovery run; 5 min cool-down walk
5K+ Week 5 Day 3
05 Mar 2022
Contributed by Lukas
5 min warm up walk; Set distance run of around 2.5 miles [Call outs every minute up to 20 minutes, thereafter every half minute so you can gauge your ...
5K+ Week 5 Day 2
05 Mar 2022
Contributed by Lukas
5 min warm-up walk; 30 min run including a 5 min warm-up run [Remaining time called out each minute and then more frequently after 20mins]; 5 min cool...
5K+ Week 5 Day 1
01 Mar 2022
Contributed by Lukas
5 min warm-up walk 5 min warm-up run Four interval runs comprising a 5 min tempo run followed by a 1½ min recovery run 5 min cool-down walk
5K+ Week 4 Day 3
25 Feb 2022
Contributed by Lukas
5 min warm up walk Set distance run of around 2.5 miles [Call outs every minute up to 20 minutes, thereafter every half minute so you can gauge your r...
5K+ Week 4 Day 2
25 Feb 2022
Contributed by Lukas
5 min warm-up walk 30 min run including a 5min warm-up run [Remaining time called out each minute and then more frequently after 20mins] 5 min cool-do...
5K+ Week 4 Day 1
25 Feb 2022
Contributed by Lukas
5 min warm up walk 5 min warm up run [timings read out every minute] Five intervals of: 4 min tempo run followed by a 1 min recovery run. [timings and...
5K+ Week 3 Day 3
25 Feb 2022
Contributed by Lukas
5 min warm up walk Set distance run of around 2.5 miles [Call outs every minute up to 20 minutes, thereafter every half minute so you can gauge your r...
5K+ Week 3 Day 2
21 Feb 2022
Contributed by Lukas
5 min warm-up walk 30 min run including a 5min warm-up run [Remaining time called out each minute and then more frequently after 20mins] 5 min cool-do...
5K+ Week 3 Day 1
18 Feb 2022
Contributed by Lukas
5 min warm up walk 5 min warm up run [timings read out every minute] Five intervals of: 4 min tempo run followed by a 1 min recovery run. [timings and...
5K+ Week 2 Day 3
16 Feb 2022
Contributed by Lukas
5 min warm up walk Set distance run of around 2.5 miles [Call outs every minute up to 20 minutes, thereafter every half minute so you can gauge your r...
5K+ Week 2 Day 2
14 Feb 2022
Contributed by Lukas
A five minute warm-up walk. 30 minutes of running at a stronger pace than jogging. [I will call out the time you have left after every minute] A five ...
5K+ Week 2 Day 1
14 Feb 2022
Contributed by Lukas
5 minute warm-up walk Five minute warm-up run Five intervals of three minutes with a one minute recovery. 5 minute cool-down run 5 minute cool-down wa...
5K+ Week 1 Day 3
14 Feb 2022
Contributed by Lukas
5 min warm up walk Set distance run of around 2.5 miles [Call outs every minute up to 20 minutes, thereafter every half minute so you can gauge your r...
5K+ Week 1 Day 2
14 Feb 2022
Contributed by Lukas
5 min warm-up walk 30 min run 5 min cool-down walk [I've included a call out every minute for the first 29 minutes and then over the last minute some ...
5K+ Week 1 Day 1
14 Feb 2022
Contributed by Lukas
5 min warm-up walk 5 min warm-up run 5 intervals of 3 mins faster pace and 1 minute slower pace 5 min cool-down run 5 min cool-down walk
5K+ Episode Zero
14 Feb 2022
Contributed by Lukas
Explanation about why I've put this podcast series together.