5K+: Recent Episodes
David Hewitt
Walk: 5mins with explanation
48 minute run countdown every minute
Cool down: 5min walk with explanation
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 you can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.
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 min cool-down walk.
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-down walk.
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 you can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.
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 min cool-down walk.
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-down walk.
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 can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.
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 comprise a 3 min tempo run followed by a 2 min recovery run;
Then THREE SEGMENTS EACH COMPRISING a 4 min tempo run followed by a 1 min recovery run;
The FIFTH segment will comprise a 3 min tempo run followed by a 2 min recovery run;
Finishing with a 5 min cool-down walk.
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-down walk.
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 can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.
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 comprise a 3 min tempo run followed by a 2 min recovery run;
Then THREE SEGMENTS EACH COMPRISING a 4 min tempo run followed by a 1 min recovery run;
The FIFTH segment will comprise a 3 min tempo run followed by a 2 min recovery run;
Finishing with a 5 min cool-down walk.
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-down walk. Times called out every minute during the warm-up run and in each of the seven minute tempo runs.
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 can gauge your running time over the set distance]; finishing with a 5 min cool-down walk.
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 recovery run;
The SECOND segment will comprise a 3 min tempo run followed by a 2 min recovery run;
The THIRD segment will comprise a 4 min tempo run followed by a 1 min recovery run;
The FOURTH segment will comprise a 3 min tempo run followed by a 2 min recovery run;
The FIFTH segment will comprise a 2 min tempo run followed by a 3 min recovery run;
Finishing with a 5 min cool-down walk.
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-down walk.
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 half minute up to 36 minutes so you can gauge your running time over the set distance]; 5 min cool down walk
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 recovery run;
The SECOND segment will comprise a 3 min tempo run followed by a 2 min recovery run;
The THIRD segment will comprise a 4 min tempo run followed by a 1 min recovery run;
The FOURTH segment will comprise a 3 min tempo run followed by a 2 min recovery run;
The FIFTH segment will comprise a 2 min tempo run followed by a 3 min recovery run;
Finishing with a 5 min cool-down walk.
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
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 running time over the set distance]; 5 min cool down walk
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-down run
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
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 running time over the set distance]; 5 min cool down walk
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-down run
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
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 running time over the set distance]
5 min cool down walk
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-down run
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 alerts read out]
5 min cool down walk
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 running time over the set distance]
5 min cool down walk
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-down run
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 alerts read out]
5 min cool down walk
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 running time over the set distance]
5 min cool down walk
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 minute cool-down walk.
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 walk
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 running time over the set distance]
5 min cool down walk
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 warnings over the number of seconds remaining.]
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