This plan first introduces periodisation into your schedule. Hills are perfect for developing leg strength, while also improving V02 max and running form.ĥmins w/u – 6x2mins, 2min brisk walk recovery 5min c/dĥmins w/u – 8x1mins, 2min brisk walk recovery, 5mins c/d These efforts should be run at a pace quicker than an easy run pace, but not an all-out sprint.
Interval training has many health benefits, as well as improving your ability to run faster for longer. Interval training involves alternating periods of high-intensity effort with periods of low-intensity effort, often called recovery. Interval and hill training sessions are also included towards the end of the programme. This is a slow run with the challenge of running at a steady pace for the duration of the run, giving your body time to adapt to the stimulus of a long run. The plan includes easy state running as well as a weekly, long run. Please see advanced programmes if you’re looking for more of a challenge. Like 5k’s, 10k’s can also be a useful part of a training programme for more advanced runners, ideal for those looking to develop speed before running a longer distance event. 10k is a great distance, as it offers a step up from the shorter 5k distance, as well as the perfect introductory endurance challenge for novice runners not yet comfortable competing in a half-or full marathon. The beginner’s 10k programme is based on the beginners 5K training plan. If you’re not sure which of our plans best suits you, then try out one of the beginner-friendly plans and progress from there. Whether you’re looking to take on your first 10K, or you’re simply looking for a training plan to up your pace, we’ve got everything you need in our definitive guide to running a 10K.Įach of our 5k training programmes features 8 weeks of structured training, designed by British long-distance runner Jonny Mellor, to get you to 5k fitness as smoothly as possible, with optimal amounts of rest to facilitate recovery. It’s no surprise that a 10K is one of the country’s most popular races or distances to run.
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