5km / 10km Training Plan

A four week build-up to your next 5km or 10km race

I received a good few emails from people who could not find this article, So I just republished it !

These training schedules are here to help you prepare for your next 5km or 10km race. They cater for runners from 35 min to 55 min 10km finish time.

50 to 55min for 10km - 3 weekly sessions

Week 1

Session 1 1h endurance, 8km/h with 2x 10min at 10km/h

Session 2 30min warm up
4 x 1000m from 5m30s to 5m with 400m recovery
15min Cool down

Session 3 Endurance recovery 1h20m at 8 km/h

Week 2
 

Session 1 1h endurance, 8km/h with 3x 8 min at 10km/h

Session 2 30min warm up
3 x 800m  from 4m30s to 4m20s with 400m recovery
15min Cool down

Session 3 5 Km test race or time trial (Goal 27m30s)

Week 3
 

Session 1 1h endurance recovery, 8km/h with hills

Session 2 30min warm up
10 x 400m from 2m to 1m45s with 400m recovery
15min Cool down

Session 3 Endurance recovery 1h20m at 8km/h
off road (forest, mountain, trails or sand) with hills

Week 4

Session 1 30min warm up
6 x 500m from 2m10s to 1m55s with 300m recovery
15min Cool down

Session 2 Endurance recovery 45min at 9km/h

RACE

45 to 50min for 10km - 4 weekly sessions

Week 1

Session 1 1h endurance, 10km/h with 2 x 10min at 13km/h

Session 2 30 min warm up
5 x 1,000m from 4m40s to 4m10s with 400m recovery
15min Cool down

Session 3 Endurance recovery 1h at 9km/h with hills

Session 4 30min warm up
8 x 400m from 1m38s to 1m30s with 300m recovery
15min Cool down

Week 2
 

Session 1 1h endurance, 9km/h with 3 x 8min at 13km/h

Session 2 30min warm up
3 x 1,200m with 400m recovery - do first one in 5m15s then second one in 5min and third one in 4min55
15min Cool down

Session 3 Endurance recovery 50min at 9 km/h

Session 4 5 Km Test in race or time trial (Goal 22min)

Week 3
 

Session 1 1h endurance recovery, 9km/h with hills

Session 2 30min warm up
6 x 800m from 3m40s to 3m20s with 400m recovery
15min Cool down

Session 3 Endurance recovery 1h15m
off road (forest, mountain, sand…) with hills

Session 4 30min warm up
9 x 300m with 100m recovery from 1m12s to 1m06s
15min Cool down

Week 4

Session 1 1h endurance, 10km/h with hills

Session 2 30min warm up
6 x 500m  from 2m10s to 1m55s with 300m recovery
15min Cool down

Session 3 Endurance recovery 45min at 9km/h
 

RACE

40 to 45min for 10km - 4 weekly sessions

Week 1

Session 1 1h endurance, 11km/h with 2 x 10min at 14km/h

Session 2 30min warm up
5 x 1,000m  from 4m15s to 3m45s with 400m recovery
15min Cool down

Session 3 Endurance recovery 1h at 10km/h with hills

Session 4 30min warm up
10 x 400m  from 1m30s to 1m20s with 300m recovery
15min Cool down

Week 2
 

Session 1 1h endurance, 11km/h with 3x 8 min at 14km/h

Session 2 30min warm up
3 x 1,200m do first one in 4min45 then second one in 4m35s and third one in 4m24s with 400m recovery
15min Cool down

Session 3 Endurance recovery 1h at 10 to 11km/h

Session 4 5 Km Test in race or time trial (Goal 19m30s)

Week 3
 

Session 1 1h endurance, 10km/h with hills

Session 2 30min warm up
6 x 800m from 3m12s to 2m50s with 400m recovery
15min Cool down

Session 3 Endurance recovery 1h at 10 to 12km

Session 4 30min warm up
9 x 300m  from 1m06s  to 1min with 100m recovery
15min Cool down

Week 4

Session 1 1h endurance, 10km/h with hills

Session 2 30min warm up
8 x 500m from 1m50s to 1m40s with 300m recovery
15min Cool down

Session 3 Endurance recovery 45min at 10km/h
 

RACE

35 to 40min for 10km - 5 weekly sessions

Week 1

Session 1 1h endurance, 13km/h with 2 x 10min at 16km/h

Session 2 30min warm up
6 x 1,000m from 3m35s to 3m15s with 400m recovery
15min Cool down

Session 3 Endurance recovery 1h at 13km/h with hills

Session 4 30min warm up
10 x 400m from 1m16s to 1m10s with 200m recovery
15min Cool down

Session 5 Endurance off roads (forest, mountain...) 1h20m with hills

Week 2
 

Session 1 1h endurance, 13km/h with 3x 8 min at 16km/h

Session 2 30min warm up
3 x 1,500m do first one in 5m20s then second one in 5m10s and third one in 4m50s all with 500m recovery
15min Cool down

Session 3 Endurance recovery 1h at 12km/h with hills

Session 4 30min warm up
5 x 200m all out, recovery when Heart rate down to 70%
15min Cool down

Session 5 5 Km Test in race or time trial (Goal 17min)

Week 3
 

Session 1 1h15 endurance, 12 or 13km/h with hills

Session 2 30min warm up
9 x 600m from 2m06s to 1m50s with 200m recovery
15min Cool down

Session 3 Endurance recovery 1h at 12km/h

Session 4 30min warm up
10 x 300m from 56sec to 50sec with 100m recovery
15min Cool down

Session 5 Endurance off roads (forest, mountain...)
1h20m with hills

Week 4

Session 1 1h15 endurance, 13 or 14km/h with hills

Session 2 30min warm up
10 x 500m with 300m recovery from 1m40s to 1m26s
15min Cool down

Session 3 Endurance recovery 50min at 12km/h
 

Session 4 Endurance: 45min with 2 x 3min at 17km/h Recovery 5min between the 2 repeats

RACE

Have a go at it and tell us how you got on !

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Thank you

Sebastien Locteau