5k-10k Training Plan

July 01 2017

#1001waystotrain with Fitness First

 

5k-10k training plan

Duration Activity
6 weeks 5 sessions and 2 rest days per week for the 6 week duration.
Your sessions are outlined below
Session 1 Session 2 Session 3 Session 4 Session 5
Run Programme 1 Outdoor Training Gym Programme 1 Run Programme 2 Gym Programme 2

How to use this programme

  • Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level
  • Give yourself enough time to get race ready. If you start on the beginner plan, you will need to give yourself more time to move through the other levels
  • As you progress through the plan, try to increase the weights you use for the exercises as the weeks pass or progress to the next level
  • Try not to eat too close to training, ideally about 90 minutes before you start exercising
  • If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can show you how to do them
  • We recommend stretching for around 10-12 minutes after each session

Run Programme 1

Run Programme 1
Beginner Intermediate Advanced
Distance Rest Distance Rest Distance Rest
WEEK 1 2km N/A 3 x 1km 1 minute 5km N/A
WEEK 2 3 x 1km 2 minutes 4km N/A 6km N/A
WEEK 3 3km N/A 4 x 1km 1 minute 7km N/A
WEEK 4 4 x 1km 2 minutes 5km N/A 7 x 1km 30 seconds
WEEK 5 4km N/A 5 x 1km 2 minutes 8km N/A
WEEK 6 5km N/A 7km N/A 10km N/A
Tip The purpose of the distance run is to get used to pacing and to learn to control your body. If the targets are too tough to maintain for the whole time then maybe drop down a level for that particular run.

Outdoor Training

Outdoor Training
Beginner Intermediate Advanced
Exercise Sets/
Distance/time
Rest Sets/
Distance/time
Rest Sets/
Distance/time
Rest Notes
Run 100m 2 minutes between each circuit 200m 2 minutes between each circuit 300m 2 minutes between each circuit Complete the whole circuit before resting
Squat

(Video)

10 15 20
Run 100m 200m 300m
Lunge 10 15 20
Run 100m 200m 300m
Plank
(Video)
30 seconds 60 seconds 90 seconds
Repeat all for 5 sets Repeat all for 5 sets Repeat all for 5 sets

Gym Programme 1

Gym Programme 1
Beginner Intermediate Advanced
Exercise Sets/time/distance Rest Sets/time/distance Rest Sets/time/distance Rest Notes
Treadmill 500m intervals for 20 minutes 60 seconds after each 500m run 500m intervals for 30 minutes 60 seconds after each 500m run 500m intervals for 40 minutes 60 seconds after each 500m run Complete as many 500m runs as you can in the set time frame
Front plank with adduction and abduction
(Video)
45 second plank for 4 sets 15 seconds 45 second plank for 5 sets 15 seconds 45 second plank for 6 sets 15 seconds Perform on the elbows
Sandbag drags 4 x 30 second sets 30 seconds 4 x 30 second sets 30 seconds 4 x 30 second sets 30 seconds Keep hips still
Tips We want you to focus on speed in this workout and complete the 500m as quickly as you can. For your rest you can either stand still or drop the speed down to a walk.
We want to keep you moving even when your doing core work. Over the week, look to increase the range of adduction and abduction exercises, then increase the weight of the sandbag you use for the drags.
Speak to a member of the team for more information on any of the exercises.

Run Programme 2

Run Programme 2
Beginner Intermediate Advanced
Time Pace Time Pace Time Pace
WEEK 1 20 minutes Easy 20 minutes 10 sec slower than your 1km pace from day 1 20 minutes 5km pace
WEEK 2 22 minutes Easy 25 minutes Same pace as day 1 (4km pace) 30 minutes 5km pace
WEEK 3 25 minutes Easy 30 minutes 10 sec slower than your 1km pace from day 1 40 minutes Easy
WEEK 4 30 minutes Easy 40 minutes 5 seconds per km slower than day 1 pace (5km pace) 50 minutes 15 seconds slower per km than your day 1 pace (1km repeats)
WEEK 5 40 minutes Easy 50 minutes Easy 60 minutes 8km pace
WEEK 6 45 minutes Easy 60 minutes Same pace as day 1 (7km pace) 60+ minutes Maintain your 10km pace for as long as possible

Gym Programme 2

Gym Programme 2
Beginner Intermediate Advanced
Exercise Sets/time Rest Sets/time Rest Sets/time Rest Notes
SMR calf muscle

(Video)

4 x 60 second sets No rest 5 x 60 second sets No rest 6 x 60 second sets No rest Find a point that is sore and apply more pressure gradually
SMR IT band
(Video)
4 x 60 second sets No rest 5 x 60 second sets No rest 6 x 60 second sets No rest
Reverse walking lunge 2 x 20m sets 30 seconds between sets 4 x 20m sets 30 seconds between sets 6 x 20m sets 30 seconds between sets
Treadmill 5 x 60 second sets 30 seconds between sets 8 x 60 second sets 30 seconds between sets 10 x 60 second sets 30 seconds between sets Focus on speed during these runs
Tips SMR stands for self-myofascial release and is a technique using a foam roller that is used by athletes and physical therapists to inhibit overactive muscles.
Keep the lunges nice and long, maintaining a straight line through your torso. Increase the weight each week if you can. For the treadmill try to maintain or beat your distance each time, treadmills are great for this as you can set the speed and stay on it (or increase by 0.1 each time).
Today starts with recovery. Our muscles will be getting stiffer, apply some pressure whilst using the foam rollers to get rid of those knots.