Training Plans

5km - Beginners

For all those runners who dont know where to start, here's a basic 5km training plan for you. This training plan starts from the very begining and assumes you dont run at all yet. It's designed to get you round your first race comfortably and possibly with a few short walk breaks. Each week consists of 3 training plans, these should be done on which days are best for you, but you should have a rest day inbetween each session to help with recovery.

	Session 1	Session 2	Session 3
Week 1	Run 1 min, walk 1 min. Do 10 times	Run 2 mins, walk 4 mins. Do 5 times	Run 2 mins, walk 4 mins. Do 5 times
Week 2	3 mins, walk 3 mins. Do 4 times	3 mins, walk 3 mins. Do 4 times	5 mins, walk 3 mins. Do 3 times
Week 3	7 mins, walk 2 mins. Do 3 times	8 mins, walk 2 mins. Do 3 times	8 mins, walk 2 mins. Do 3 times
Week 4	8 mins, walk 2 mins. Do 3 times	10 mins, walk 2 mins. Do twice then run for 5 mins	8 mins, walk 2 mins. Do 3 times
Week 5	Run 9 mins, walk 1 min. Do 3 times	Run 12 mins, walk 2 mins. Do twice then run for 5 mins	Run 15 mins, walk 1 min. Do twice
Week 6	Run 9 mins, walk 1 min. Do 3 times	Run 8 mins, walk 2 mins. Do 3 times	Ready to race your first 5km!

5km - Intermediate

A basic 5K schedule for anyone who can run for 30 minutes, four times a week. Ideal for someone looking to improve on PB's

	Session 1	Session 2	Session 3	Session 4
Week 1	20-25 mins easy	10 mins easy, then 4 x 1 min brisk with 2-min jog recoveries, then 10 mins easy	20 mins easy	30 mins easy
Week 2	20-25 mins easy	10 mins easy, then 4-5 x 90 secs brisk with 2.5-min jog recoveries, then 10 mins easy	35 mins easy	20 mins easy
Week 3	20-25 mins easy	10 mins easy, then 20 mins fartlek (free-form fast and slow running)	30 mins easy	40 mins easy
Week 4	10 mins easy, then stretch, then 1 measured mile, timed, fast, then 10 mins easy	10 mins easy, then 20 mins fartlek, then 10 mins easy	20 mins easy	45 mins easy
Week 5	20-25 mins easy	10 mins easy, then 3 x 3 mins brisk with 3-min jog recoveries, then 10 mins easy	30 mins easy	45 mins easy
Week 6	25 mins easy, incorporating 6 x 20-40 seconds faster-paced running	20 mins easy	25-30 mins easy	Ready to race!

10km - Beginner (Approx 45- to 60-minute 10K)

A great start for anyone wanting to try a 10km run for the first time. The 8 week programme slowly builds up your fitness getting you race ready. The sessions show should be done idealy with a rest day inbetween each one if possible.

	Session 1	Session 2	Session 3
Week 1	2M easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 2M easy	2-2.5M easy, 2M faster, jog to finish	2-3 miles easy
Week 2	2M easy, then 4 x 600m or 2 mins, with 400m or 3-min jog recoveries, then 2M easy	15 mins easy, 15 mins fast but controlled, jog to finish	3-4 miles easy
Week 3	2-2.5M easy, then 4 x 800m or 3 mins, with 400m or 3-4 min jog recoveries, then 2M easy	30-40 mins relaxed, inc hills	4-6 miles easy
Week 4	2M easy, then 8 x 400m or 70-80 secs, with 400m or 3-min recoveries, then 2M easy	5M, first half at 70%, second at 85%	5-7 miles easy
Week 5	2M easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 2M easy	35-45 mins fartlek with varied efforts and recoveries	6-7 miles easy
Week 6	2-2.5M easy, then 5 x 800m or 3 mins, with 400m or 3-min jog recoveries, then 2-2.5M easy	6-7.5M gradual acceleration in 2.5M segments, ie 70%-80%-90%	7-8 miles easy
Week 7	2-3M easy, then 10 x 400m or 70-80 secs, then 400m or 2-3-min jog recoveries, then 2-3M easy	Warm up, then 4 x 1M or 5.5-6min, with 3-4 min recoveries, then cool down	7-9 miles easy
Week 8	2-3M easy, then 5-6x 500m or 90-100 secs, with 400m or 2-3 min jog recoveries, then 2-3M easy	4-5 miles easy	Ready to race!

10km - Intermediate (Approx 40- to 50-minute 10K)

The perfect plan when your ready to step up your game. Training 5 times a week is demanding on the body so make sure you get your rest days in when you can, the best time for rest days is beginning and mid week so as not to tire yourself out too much for the week ahead and to keep you at your best.

	Session 1	Session 2	Session 3	Session 4	Session 5
Week 1	2M warm-up, then 8 x 400m or 75 secs, with 400m or 2-3 min recoveries, then 2M cool-down	4-7 miles easy	30-35 mins light fartlek	2M easy, then 3 x 1M or 6 mins at 80-85%, with 800m or 3-4 min recoveries, then 2M easy	5 miles easy
Week 2	2M warm-up, then 6 x 600m with 400m or 2-min recoveries, then 2M cool-down	4-7 miles eay	30-40 mins steady, include hills	2M easy, then 3 x 2000m or 7-8 mins at 80-85%, with 1000m or 4-min recoveries, then 2M easy	5 miles easy
Week 3	2M warm-up, then 6 x 800m or 3 mins, with 1000m or 5-min recoveries, then 2M cool-down	4-8 miles easy	30-40 mins fartlek	Warm up, then 15-20 mins at 70%, then 15-20 mins at 85%-90%, then cool down	6 miles easy
Week 4	2.5M easy warm up, then 3 sets of 3 x 500m or 90-100 secs, with 300m or 2-min recoveries and 800m or 6 mins between sets, then 2M cool-down	4-7 miles easy	20 mins tempo run	Warm up, then 4 x 1M or 6-8 mins, with 1200m or 4-min recoveries, then cool down	7-8 miles easy
Week 5	2-2.5M warm-up, then 10-12 x 400m, with 400m, then 2.5M cool-down	Rest or slow run	40-45 mins, inc hills	Pyramid session: 1K, 2K, 3K at slower than 10K pace, with half-length recoveries. Feel in control of the session and use good terrain	9 miles easy
Week 6	2-3M warm-up, then 3 sets of 3 x 600m or 3 mins, with 400m or 2-3 min recoveries and 1000m or 7 mins between sets, then 2-3M cool-down	5-8 miles slow	40-45 mins light fartlek	Warm up, then 5 x 1M, with 4-min recoveries, then long, slow cool-down	10 miles easy
Week 7	2-3M warm-up, then 12-15 x 400m or 80 secs, with 400m or 2-3 min jog recoveries, then 2-3M cool-down	4-5 miles slow or rest	20 mins tempo run	6-9M gradual acceleration, with last 2-3M at 10K pace	9-10 miles easy
Week 8	3M warm-up, then 3 x 1200m or 4 mins, with 2-3 min recoveries, then 2M cool-down	4-7 miles slow	30-45 mins easy	3-5M easy, inc a few strides	Ready to race!

10km - Advanced (Approx 35- to 45-minute 10K)

This training schedule will help give you the edge over your competitiors. By including tempo running, hill sessions and long runs, its a balanced programme to help you beat your PB.

	Session 1	Session 2	Session 3	Session 4	Session 5	Session 6	Session 7
Week 1	5 miles easy, including strides						7 miles easy
Week 2	6 miles easy, including strides						7-8 miles easy
Week 3	5-6 miles easy, including strides						8-9 miles easy
Week 4	6 miles easy						9 miles easy
Week 5	5 miles steady						10-11 miles easy
Week 6	REST or 5 imles easy						11-12 miles easy
Week 7	4 miles steady, including strides						12 miles easy
Week 8	5-6 miles steady						Ready to race!