Advanced training plan for the vasculitis 5K

Here is our training plans for the Lauren Currie Twilight Foundation fight against vasculitis 5k from our very own personal trainer, Carolyne McDougall from Tangerine 13 Studios.

Her plan is based on going for a walk/run 3 times a week over the next 3 weeks.  You will need to mark out a 5k route and time each session.


Advanced can be classed as someone who runs regularly and can run 5k without stopping.  This group may not need a training plan, however, there may be some of you who would like to improve on time.

This plan will therefore cover training runs that you can do to improve time.  I have picked three effective ones which you can do over the next three weeks.


Hill Training         Running hills makes your legs stronger and raises your fitness level.  Find hills of varying levels and spend a good 20 – 30 mins running up and down them.

Intervals               Mark out distances between lampposts, trees or bins, run two distances slow and sprint one distance.  For example start at one lamppost and run to the    third one, as you reach it sprint to the next one, then slow down and run the following two to recover.  Spend 20-30 min on this session

Fast Pace              Run a 5k distance or a slightly smaller distance as fast as you can, time each one and try to beat your time.


Experienced runners usually try to avoid the training runs as they think going out and running a distance is the best way to improve.  These training runs will improve your running speed and fitness and for a 5k they are ideal

Please feel free to contact Carolyne through our Facebook Page.

Tangerine13 Studios has a running club on a Tuesday night and anyone registered for this Vasculitis 5k event is welcome to come along for free over the next three weeks.

Carolyne is available to answer any questions you may have, or if you require any support from her on the LCTF Facebook Page.  She can help with any injuries or individual training you may need. Please connect with her too on the Tangerine13 Studios Facebook Page or to take advantage of the free running club.

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