Training for people who have done 5km at some time and want to improve their performance , is running longer, or faster way.
30 minutes moderate run
4X ( 2 minutes walk + 2 minutes moderate / hard Run).
15 minutes moderate run + 5 minutos walk
2km moderate run + 3km recovery run
5 minutes warm up.
5X ( 2 minutes walk + 2 minutes moderate run + 2 minutes moderate / Hard run)
5 minutes warm up
4X ( 2 minutes walk + 4 minutes Hard Run)
10 minutes cool down
30 minutes moderate run + 5 minutes recovery run