Running

ChatGPT is my personal running coach

Absolutely, let's adjust the program to accommodate your current running volume of 5 km per week and gradually increase it while working towards your goal pace.

Week 1-2: Building Base

1. Day 1: Easy run (2 km) to ease into training.
   
2. Day 2: Hill repeats - 4 x 150 meters on a 5% gradient at a moderate pace with 2 minutes rest.
   
3. Day 3: Rest or light cross-training.
   
4. Day 4: Tempo run (3 km) at a pace slightly faster than your current comfortable pace.
   
5. Day 5: Long run (4 km) at a comfortable pace.
   
6. Day 6: Rest or light cross-training.
   
7. Day 7: Easy run (2 km).
   
   

Week 3-4: Volume Increase

1. Day 1: Easy run (2 km).
   
2. Day 2: Hill repeats - 6 x 150 meters on a 5% gradient at a slightly faster pace with 90 seconds rest.
   
3. Day 3: Rest or light cross-training.
   
4. Day 4: Tempo run (4 km) aiming for a pace close to your current PB.
   
5. Day 5: Long run (5 km).
   
6. Day 6: Rest or light cross-training.
   
7. Day 7: Interval training - 3 x 300 meters on a flat surface at a faster pace than your current PB with 2 minutes rest.
   
   

Week 5-6: Specificity and Goal Pace

1. Day 1: Easy run (3 km).
   
2. Day 2: Hill repeats - 8 x 150 meters on a 5% gradient at a pace approaching your goal pace with 90 seconds rest.
   
3. Day 3: Rest or light cross-training.
   
4. Day 4: Tempo run (3 km) at a pace close to your goal pace.
   
5. Day 5: Long run (6 km) with some hill sections.
   
6. Day 6: Rest or light cross-training.
   
7. Day 7: Easy run (3 km).
   
   

Race Week:

1. Day 1: Easy run (2 km).
   
2. Day 2: Rest or light jog (1 km).
   
3. Day 3: Race day - Perform a proper warm-up, focus on executing your race strategy, and aim for your goal pace.
   
   

This adjusted program gradually increases your running volume while incorporating hill-specific and speed training to work towards your goal pace. Remember to listen to your body and adjust the intensity as needed. Consistency and gradual progression will be crucial in building your running capacity. Good luck!

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