About

5K Time Trial Programme — Week 6/6 Join us every Thursday from 5 June – 10 July for structured, progressive interval sessions designed to build speed, endurance, and race-day confidence — all culminating in a 5K Time Trial and optional Mile End Parkrun finale 🏁 💪 What you’ll gain: ✨ Improved speed and pacing control ✨ Increased VO₂ max and aerobic endurance ✨ Greater mental toughness and race strategy ✨ Community energy to keep you motivated! Each session targets specific race demands — from 800m intervals at race pace to longer ladders at mixed paces — giving you the edge for a strong, confident 5K performance. This Weeks' Workout: 1. 2K warm up laps recommended 2. 5K Time Trial 3. 1200m-2K cool down laps recommended Static recovery simply means that between each lap you stand still (rather than active recovery, which would be a walk or very easy jog while your heart rate comes down). Run of Event 6:50pm meet and greet trackside, followed by warm up laps 7:10pm intro and warm up drills 7:20pm session begins 8:00pm cool down laps, stretch and optional trip to the Rusty Bike for drinks and food. Tips: DO: Check the weather in advance and choose your kit accordingly DO: Stay hydrated throughout the session. DO: Pay attention to your form to avoid injuries. Always listen to your body, the session plan is merely a guide. If you feel excessive fatigue or pain, consider reducing the intensity or stopping the workout. Remember to adjust the pace and intensity based on your fitness level. As you progress, you can gradually increase the number of repeats or the speed to continue challenging yourself. Feel free to drop any questions in the main discussion group, and if it your first time, let us know and we can look out for you and give you a warm welcome. We know it is not easy to join a new community, but we can assure you that we are a friendly bunch who have been present at Mile End stadium for 13 years. See you trackside Track East Community