5k to 10k progression plan

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:

  • 'Slow' and 'fast' pace - 'slow' should be easy, 'fast' doesn't mean 'sprint', just faster than the slow pace and sustainable for up to 3 minutes, with repeats
  • Easy run - comfortable pace, full conversation possible
  • Steady run - moderate effort, rhythmic breathing, limited conversation
  • Hard run - big effort, breathing hard, no talking possible
  • Pyramid session - sets of reps of increasing then decreasing length
  • Circuit training - loop alternating running with exercises