Hi I finished couch25k in April time and since then have been running intermittently but really want to get going again properly
Currently i do 5k in 40mins or
3k in 19 mins (6.4km/min)
I want to improve both my pace and my distance.... So have come up with a plan below is this the right way of doing it?
Week 1
Run 1 - intervals 20 minuets
Run 2 - 3k in 18 mins (6km/min)
Run 3 - 5.5 k
Week 2
Run 1 - intervals 20 minuets
Run 2 - 3k in 17 mins (5.6km/min)
Run 3 - 5.5 k
Week 3
Run 1 - intervals 20 minuets
Run 2 - 3k in 16 mins (5.3km/min)
Run 3 - 6 k
Week 4
Run 1 - intervals 20 minuets
Run 2 - 3k in 15 mins (5km/min)
Run 3 - 6 k
Week 5
Run 1 - intervals 20 minuets
Run 2 - 4k in 26 mins (6.5km/min)
Run 3 - 6.5 k
Week 6
Run 1 - intervals 20 minuets
Run 2 - 4k in 25mins (6.25km/min)
Run 3 - 6.5 k
Week 7
Run 1 - intervals 20 minuets
Run 2 - 4k in 23 mins (5.75km/min)
Run 3 - 7 k
Week 8
Run 1 - intervals 20 minuets
Run 2 - 4k in 20mins (5km/min)
Run 3 - 7k
Week 9
Run 1 - intervals 20 minuets
Run 2 - 5k in 30 mins (5.5km/min)
Run 3 - 7k
Week 10
Run 1 - intervals 20 minuets
Run 2 - 5k in 27 mins (5.25km/min)
Run 3 - 7.5 k
Week 11
Run 1 - intervals 20 minuets
Run 2 - 5k in 25mins (5km/min)
Run 3 - 7.5 k
Week 12
Run 1 - intervals 20 minuets
Run 2 - 5k in 23 mins (4.6km/min)
Run 3 - 8 k
Week 13
Run 1 - intervals 20 minuets
Run 2 - 5k in 20 mins (4km/min)
Run 3 - 8 k
Week 14
Run 1 - intervals 20 minuets
Run 2 - 5k in 20 mins (4km/min)
Run 3 - 9k
Week 14
Run 1 - intervals 20 minuets
Run 2 - 5k in 20 mins (4km/min)
Run 3 - 9 k
Week 15
Run 1 - intervals 20 minuets
Run 2 - 5k in 20 mins (4km/min)
Run 3 - 10k
Week 16
Run 1 - intervals 20 minuets
Run 2 - 5k in 20 mins (4km/min)
Run 3 - 10k
Ideally I would love to do a half marathon (20.8k) so this is going to take a long long time is there anyway to speed up the process (pardon the pun!)
And is there any app I could use to follow a plan my problem is I've tried to use run keeper but you have to set specific days for runs and this doesn't suit me though I normally get 3 runs in a week not normally on the same day!
Thanks for the help