Training Plans for 5k and 10k Runs

January 25, 2019

Running

Looking for some guidance on how to get the best out of your 5k or 10k runs? Here's some training advice from Personal Trainer, Ben Leach

5K Beginner

WEEK MON TUE WED THU FRI SAT SUN
1 Rest or run/walk 1.5 m run Rest or run/walk 1.5 m run Rest 1.5 m run 30-60 min walk
2 Rest or run/walk 1.75 m run Rest or run/walk 1.5 m run Rest 1.75 m run 35-60 min walk
3 Rest or run/walk 2 m run Rest or run/walk 1.5 m run Rest 2 m run 40-60 min walk
4 Rest or run/walk 2.25 m run Rest or run/walk 1.5 m run Rest 2.25 m run 45-60 min walk
5 Rest or run/walk 2.5 m run Rest or run/walk 2 m run Rest 2.5 m run 50-60 min walk
6 Rest or run/walk 2.75 m run Rest or run/walk 2 m run Rest 2.75 m run 55-60 min walk
7 Rest or run/walk 3 m run Rest or run/walk 2 m run Rest 3 m run 60 min walk
8 Rest or run/walk 3 m run Rest or run/walk 2 m run Rest Rest 5-K Race

5k Advanced

WEEK MON TUE WED THU FRI SAT SUN
1 vV02 max x 5sets 5 x 400 Rest or easy run 30 min tempo Rest 4 m fast 60 min run
2 vV02 max x 5sets 8 x 200 Rest or easy run 30 min tempo Rest 4 m fast 65 min run
3 vV02 max x 5sets 6 x 400 Rest or easy run 35 min tempo Rest 5 m fast 70 min run
4 vV02 max x 5sets 9 x 200 Rest or easy run 35 min tempo Rest or easy run Rest 5-K Test
5 vV02 max x 5sets 7 x 400 Rest or easy run 40 min tempo Rest 5 m fast 75 min run
6 vV02 max x 5sets 10 x 200 Rest or easy run 40 min tempo Rest 6 m fast 85 min run
7 vV02 max x 5sets 8 x 400 Rest or easy run 45 min tempo Rest 6 m fast 90 min run
8 vV02 max x 5sets 6 x 200 30 min tempo Rest or easy run Rest Rest 5-K Race

10K Beginner

WEEK MON TUE WED THU FRI SAT SUN
1 vV02 max and strength 2.5 m run 30 min cross 2.0 m run + strength Rest 40 min cross 3 m run
2 vV02 max and strength 2.5 m run 30 min cross 2.0 m run + strength Rest 40 min cross 3.5 m run
3 vV02 max and strength 2.5 m run 35 min cross 2.0 m run + strength Rest 50 min cross 4 m run
4 vV02 max and strength 3 m run 35 min cross 2.0 m run + strength Rest 50 min cross 4 m run
5 vV02 max and strength 3 m run 40 min cross 2.0 m run + strength Rest 60 min cross 4.5 m run
6 vV02 max and strength 3 m run 40 min cross 2.0 m run + strength Rest 60 min cross 5 m run
7 vV02 max and strength 3 m run 45 min cross 2.0 m run + strength Rest 60 min cross 5.5 m run
8 vV02 max and strength 3 m run 30 min cross 2.0 m run + strength Rest Rest 10-K Race

10K Advanced

WEEK MON TUE WED THU FRI SAT SUN
1 vV02max x 5 sets 30 min tempo run 6 x 400 mile pace 3 m run + strength Rest or 3 m 5 m total, 2 pace 6 m run
2 vV02max x 5 sets 40 min tempo run 7 x 400 mile pace 4 m run + strength Rest or 3 m 5 m total, 2 pace 7 m run
3 vV02max x 5 sets 50 min tempo run 8 x 400 mile pace 5 m run + strength Rest or 3 m 5 m total, 3 pace 8 m run (3/1)
4 vV02max x 5 sets 30 min tempo run 9 x 400 mile pace 3 m run + strength Rest or 3 m Rest 5-K Race
5 vV02max x 5 sets 50 min tempo run 10 x 400 mile pace 6 m run + strength Rest or 3 m 6 m total, 3 pace 8 m run (3/1)
6 vV02max x 5 sets 30 min tempo run 11 x 400 mile pace 3 m run + strength Rest or 3 m Rest 8-K Race
7 vV02max x 5 sets 60 min tempo run 12 x 400 mile pace 6 m run + strength Rest or 3 m 6 m total, 3 pace 10 m run (3/1)
8 vV02max x 5 sets 30 min tempo run 6 x 400 mile pace 3 m run Rest or 1-3 m Rest 10-K Race

>>

Explanations and terminology

Beginners

Rest- An essential part of any training plan! Do exactly that and allow your muscles time to recover and repair and your body and CV system will start to develop and adapt to your new training loads. Get a massage or simply have a relaxing day just don’t train!

Run-  Get out there and start to run at a comfortable pace. At this early stage in your running career you should be able to talk at your jog pace and not feel too uncomfortable. The idea is too get in a continuous flow without having to stop and walk. Once this is possible it is much easier to start increasing your pace.

Cross training- ‘cross’ on the schedule refers to cross training. This is effectively anything but running such as cycling, swimming, rowing or weight training. It allows your body a break from running and is important in injury prevention and maintaining motivation levels.

Long runs- These are usually done at the weekend. Keep the pace relatively easy (20% slower than race pace). The aim at this stage is to build your endurance levels and ensure a good base level before you move to the next stage of your running development.

Stretch and strengthen- You should stretch after each run for atleast 10 mins, focusing on the areas which typically get tight- hamstrings/ glutes/ quads/ calves/ lower back etc. Strength work is usually whole body and circuit based- moving from one exercise to another relatively quickly. Try and include core, upper and lower body strengthening exercises.

Advanced

Run- when you have a couple of years of good running under your belt then to run pace is more definable.  This should be roughly the same as your half marathon pace, whilst being fast is still conversible. Take 5-10% off your 10k pace and this is roughly equivocal.

vV02max training – pioneered by the French sport scientist Veronique Billat, this is still one of the most efficient ways to improve performance. Its not easy but then that’s not what youre here for, right?! To ascertain your vV02max you have to thoroughly warm-up (as with all hard training) for 10-15 mins of easy pace running. Then when you have prepped you must run as far as you can in 6 mins. This can be on a treadmill or track. Once you have this distance you can work out the average speed, ie if you cover 1600m in 6 mins, your average pace and vV02max is 16km/h. This is a crucial figure and will form the backbone of your V02 max training. The session is 5 intervals of 3 mins at vV02max with 3 min rest intervals of 3 ins at 50-60% of this pace. So the entire workout is 30 mins and it is extremely efficient! Have fun!

Tempo runs- as they suggest you run at a set tempo. Aim to build the run to up to your 5/10k pace depending on your race for approx. 40% of te distance. So for 5k race prep aim to do 2k at race pace, either side of this should be an easy build up and wind down for 10 mins at a relaxed pace.

Fast Run-  a higher pace run but not all out race pace. This is an important run, aim to be 10% slower than race pace and really get into the groove of this pace.

Long Runs – On the Long run days aim to go at an easy pace. Do not even worry about the speed, run for the love of running! Get into a smooth flow and explore a different course/ terrain, run with someone less fit and help them along. Use it as a release from the rigid structure. This is important not only for the body but also the mind and keeping you focused on your hard days. Typically do these on a Saturday or Sunday in the schedule.

Pace – This is your goal race pace. So if you want to run a 40 min 10k for example you have to run at 15km/h- simple! It is essential for your body to accustomed to this pace otherwise you will never be able to hold it in the race, so it must feature on a weekly basis at least. Always start at an easy pace then increase to race pace for the last 50/60% of the run- this is on Saturday in the schedule.

Intervals-  One day a week some high speed intervals will help to boost your running efficiency and top end speed. The 400s should be at your best mile pace then recovery jog for 200m/ 3 mins. Best done on a track or treadmill so you can get into an exact rhythm .

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