The 5k to 10k progression plan is a scheduled plan of 3 to 4 runs a week aimed for those that wish to complete a 10k race from a 5k base. It is also suitable for runners looking to improve their 10k time.
Week | Monday | Wednesday | Homework |
---|---|---|---|
Week 1 | Warm-up at boat house; 2 laps of lake, 5m slow, 2m fast; exercises after; gentle jog back to car park | 30 mins easy run | 30 mins steady run |
Week 2 | Warm-up at boat house; 2 laps of lake, 4m slow, 2m fast; gentle jog back to car park | 30-40 mins easy run | 35 mins easy run |
Week 3 | Main session circuit training session on grass | 5k comfortable pace | 40 mins easy run |
Week 4 | Interval session: 10x 1 minute reps in the forest | Warm-up, 1 mile fast, cool down | 40 mins easy run |
Week 5 | Warm-up at boat house; 2 to 3 laps of lake, 3m slow, 3m fast; exercises after; gentle jog back to car park | 30 mins steady | 45 mins easy run |
Week 6 | 5km comfortable pace | Hill pyramid session at Tilgate Park | 50 mins easy run |
Week 7 | Warm-up at boat house; 2 to 3 laps of lake, 2m slow, 3m fast; exercises after; gentle jog back to car park | Warm-up, 1 mile fast, cool down | 55 mins easy run |
Week 8 | 30 mins steady | Relay intervals at the tear drop | 60 mins easy run |
Week 9 | Warm-up at boat house; 2 to 3 laps of lake, 2m slow, 4m fast; exercises after; gentle jog back to car park | 5 miles easy | 70 mins easy run |
Week 10 | 5km comfortable pace | 35 minutes steady run | 75 mins easy run |
Week 11 | Interval session: 10x 1 minute in the forest | 30 mins steady run | 45 mins easy run |
Week 12 | Warm-up at boat house; 2 to 3 laps of lake, 2m slow, 5m fast; exercises after; gentle jog back to car park | 3.5 mile hard run | Decathlon 5k Fun Run |
Week 13 | 5km comfortable pace | 4 mile hard run | 50 mins easy run |
Week 14 | Hill pyramids on grass | Warm-up, 1 mile fast, cool down | 60 mins steady run (= 5 miles @ 12 min miles) |
Week 15 | Warm-up at boat house; 2 to 3 laps of lake, 2m slow, 6m fast; exercises after; gentle jog back to car park | 4 mile steady run | 70 mins steady run (= nearly 6 miles @ 12 min miles) |
Week 16 | 5km comfortable pace | 5km steady run | 50 minutes steady run |
Week 17 | 40 minutes easy run | Warm-up, 1 mile fast, cool down | Rest |
DEFINITIONS: