5k Training Plan
If you are new to running or jogging, there is no better motivational technique than signing up for a local 5k race and then telling everyone about it! Even better - get sponsored for a charity - after that you’ve got to get your act together, and you'll also be helping a great cause!
Now lets get this straight right from the start. 5km isn’t a great distance. It’s just over 3.1miles, so if you are in reasonably good health with about 10 weeks training, and 3 runs a week, you should be able to complete a 5k easily…even if you have to walk some of it. Obviously you want to do well though, so we have put together a 14 week training programme for beginners, in order to get you in shape for the big day.
5K Training Plan
| Week |
Mon |
Tue |
Wed |
Thur |
Fri |
Sat |
Sun |
| 1 |
Walk |
Run 15mins |
Walk |
Run 15mins |
Walk |
Rest |
Run 1 Mile |
| 2 |
Walk |
Run
15-20mins |
Walk |
Run
15-20mins |
Walk |
Rest |
Run 1.5miles |
| 3 |
Walk |
Run
15-20mins |
Walk |
Run
15-20mins |
Walk |
Rest |
Run 1.5miles |
| 4 |
Walk |
Run
20-25mins |
Walk |
Run
20-25mins |
Walk |
Rest |
Run 2miles |
| 5 |
Walk |
Run
20-25mins |
Walk |
Run
20-25mins |
Walk |
Rest |
Run 2miles |
| 6 |
Walk |
Run
25-30mins |
Walk |
Run
25-30mins |
Walk |
Rest |
Run 2.5miles |
| 7 |
Walk |
Run
25-30mins |
Walk |
Run
25-30mins |
Walk |
Rest |
Run 2.5miles |
| 8 |
Walk |
Run 30mins |
Walk |
Run 30mins |
Walk |
Rest |
Run 3miles |
| 9 |
Walk |
Run 30mins |
Walk |
Run 30mins |
Walk |
Rest |
Run 3miles |
| 10 |
Walk |
Run 30mins |
Walk |
Run 30mins |
Walk |
Rest |
Run 3.5miles |
| 11 |
Walk |
Run 30mins |
Walk |
Run 30mins |
Walk |
Rest |
Run 3.5miles |
| 12 |
Walk |
Run 30mins |
Walk |
Run 30mins |
Walk |
Rest |
Run 4miles |
| 13 |
Walk |
Run 30mins |
Walk |
Run 30mins |
Walk |
Rest |
Run 4miles |
| 14 |
Walk |
Run 30mins |
Walk |
Run 30mins |
Walk |
Rest |
RACE DAY! |
This training schedule is only to provide a guideline. It can easily be adjusted to fit into your daily routines. Instead of the walks we have included on Monday, Wednesday and Friday, you may wish to substitute another exercise, such as cycling, swimming, rowing machine or step. This can add a bit of variety to the schedule, while still improving your overall fitness levels.
10k Training Plan
Once you have completed a few 5k races and are getting into the swing of jogging, you may wish to up the ante to a 10k race. This is just over 6.2miles, and we have put together a 12 week training programme intended for intermediate joggers, who have some running experience. You will see that our schedule builds up to a 7mile run three weeks before the actual race. This is your dress rehearsal to make sure you have found the right pace and stamina, and to let you know what to expect on the big day. After this we reduce the programme to allow 2 weeks ‘Tapering Down’. As training takes about 2 weeks to become effective, it’s best at this stage simply to let the body recuperate and build up its energy reserves before the actual race.
10K Training Plan
| Week |
Mon |
Tue |
Wed |
Thur |
Fri |
Sat |
Sun |
| 1 |
Walk |
Run 30mins |
Walk |
Run 30mins |
Walk |
Rest |
Run 3miles |
| 2 |
Walk |
Run 30mins |
Walk |
Run 30mins |
Walk |
Rest |
Run 3miles |
| 3 |
Walk |
Run 30mins |
Walk |
Run 30mins |
Walk |
Rest |
Run 4miles |
| 4 |
Walk |
Run 30-
35mins |
Walk |
Run 30-
35mins |
Walk |
Rest |
Run 4miles |
| 5 |
Walk |
Run 30-
35mins |
Walk |
Run 30-
35mins |
Walk |
Rest |
Run 5miles |
| 6 |
Walk |
Run 35-
45mins |
Walk |
Run 35-
45mins |
Walk |
Rest |
Run 5miles |
| 7 |
Walk |
Run 35-
45mins |
Walk |
Run 35-
45mins |
Walk |
Rest |
Run 6miles |
| 8 |
Walk |
Run 35-
45mins |
Walk |
Run 35-
45mins |
Walk |
Rest |
Run 6miles |
| 9 |
Walk |
Run 35-
45mins |
Walk |
Run 35-
45mins |
Walk |
Rest |
Run 7miles |
| 10 |
Walk |
Run 35-
45mins |
Walk |
Run 35-
45mins |
Walk |
Rest |
Run 4miles |
| 11 |
Walk |
Run 35-
45mins |
Walk |
Run 35-
45mins |
Walk |
Rest |
Run 4miles |
| 12 |
Walk |
Run 35-
45mins |
Walk |
Run 35-
45mins |
Walk |
Rest |
RACE DAY! |
In the five days before the race make sure you are getting a lot of carbohydrates in your diet, and keep drinking water to remain fully hydrated. As with the 5k training schedule, you make wish to substitute your Monday, Wednesday and Friday walks with some cross training. This can include cycling, swimming, rowing/ski machines, which will add some variety to your programme, while still improving your overall fitness.
Half Marathon Plan
 After getting a few 10k races under your belt, the next step is the half marathon. This is quite a step up from the 10k distance, so we have provided a 16 week programme, which we feel will help you prepare for the big day. You will see that this schedule builds up slowly to the event, again leaving two weeks taper for your body to recover after your ‘dress rehearsal’, for your body to recover before the race.
Don’t worry if you are getting overtaken at the start. Simply stick to the pace you have practised and feel comfortable at. Remember to drink water throughout the race - the general advice is ‘drink little and often, right from the gun’.
Once you have passed the 10mile mark, you only have about 5km left to run. If you feel comfortable, and are aiming for a good time, this is when you should try and increase your pace, and attempt to close down on the runners you can see in front of you. Obviously if this is your first half marathon, you should be more concerned with just finishing, so don’t try and overdo it!
Half Marathon Training Plan
| Week |
Mon |
Tue |
Wed |
Thur |
Fri |
Sat |
Sun |
| 1 |
Walk |
Run
30-45mins |
Walk |
Run
30-45mins |
Walk |
Rest |
Run 4miles |
| 2 |
Walk |
Run
30-45mins |
Walk |
Run
30-45mins |
Walk |
Rest |
Run 5miles |
| 3 |
Walk |
Run
30-45mins |
Walk |
Run
30-45mins |
Walk |
Rest |
Run 6miles |
| 4 |
Walk |
Run
30-45mins |
Walk |
Run
30-45mins |
Walk |
Rest |
Run 7miles |
| 5 |
Walk |
Run
30-45mins |
Walk |
Run
30-45mins |
Walk |
Rest |
Run 8miles |
| 6 |
Walk |
Run
30-45mins |
Walk |
Run
30-45mins |
Walk |
Rest |
Run 9miles |
| 7 |
Walk |
Run
30-45mins |
Walk |
Run
30-45mins |
Walk |
Rest |
Run 5miles |
| 8 |
Walk |
Run
30-45mins |
Walk |
Run
30-45mins |
Walk |
Rest |
Run 10miles |
| 9 |
Walk |
Run
30-45mins |
Walk |
Run
30-45mins |
Walk |
Rest |
Run 5miles |
| 10 |
Walk |
Run
30-45mins |
Walk |
Run
30-45mins |
Walk |
Rest |
Run 12miles |
| 11 |
Walk |
Run
30-45mins |
Walk |
Run
30-45mins |
Walk |
Rest |
Run 5miles |
| 12 |
Walk |
Run
30-45mins |
Walk |
Run
30-45mins |
Walk |
Rest |
Run 14miles |
| 13 |
Walk |
Run
30-45mins |
Walk |
Run
30-45mins |
Walk |
Rest |
Run 15miles |
| 14 |
Walk |
Run
30-45mins |
Walk |
Run
30-45mins |
Walk |
Rest |
Run 5miles |
| 15 |
Walk |
Run
30-45mins |
Walk |
Run
30-45mins |
Walk |
Rest |
Run 7miles |
| 16 |
Walk |
Run
30-45mins |
Walk |
Run
30-45mins |
Walk |
Rest |
RACE DAY! |
As with our 5k and 10k plans, you may wish to substitute some cross training with your Monday, Wednesday and Friday walk days. This adds variety to the programme, while still improving your overall fitness. Ideal sports include cycling, swimming, step, rowing/ski machines. Unlike the shorter distances though, you will be expected to push yourself more on these days. If possible try to make your Monday session a good 45minute workout.
Race Preparation - Different Types of Running Techniques
In order to prepare for a race you may wish to incorporate some different running techniques in order to improve any weaknesses you may have in your running. By using different running types, you can improve areas such as speed, strength and stamina.
SPEED RUNNING - Short sessions of fast running (not sprinting!). This can help build aerobic capacity and strength, and result in faster and stronger running. If you fancy a break from the great outdoors, this type of running can easily be undertaken on a running machine at your gym.
LONG RUN - Literally a long run! This prepares you for what to expect on race day itself. It also builds your aerobic fitness and endurance, while getting you ready for the pace that you will need to be running during the race. It is a good idea to plan a rest day after a long run in order to let your body recover.
RECOVERY RUN - An easy pace run of about 30 minutes, ideally for the day following some hard training and/or preparing you for some more demanding running the next day.
FARTLEK - Fartlek is a method of training meaning ‘Speed Play’ that was invented by Swedish Coach Gusta Holmer. This method inserts faster bursts into a slower run, which can help build speed and strength in your running. Fartlek can be done randomly during your jogging as unstructured sessions, or you can try to structure them, for example; 10 surges of 400m separated by 1-minute jogs.
GERSCHLER FARTLEK - Wodlemar Gerscher of Germany developed his Fartek interval training during the 1930’s. After a warm up jog, this method involves hard running for 30 seconds, followed by a 90-second recovery jog. This cycle is then repeated 5 times, but each time reducing the recovery jog by 15 seconds i.e. 30/90, 30/75, 30/60, 30/45, 30/30, 30/15. You then repeat this whole process 3 times, finishing with a 10-minute warm-down jog.
HILL RUNNING - This method involves trying to keep your pace the same, while changing the gradient of the course you are running. This provides a good aerobic workout and helps to improve leg strength. If you happen to live in a flat area, you can normally find a similar programme on running/skiing or step machines at the gym. An important factor to remember when in training for a race is that it's not just the distance but also the terrain that you have to complete. If the course is flat, train on flat surfaces. If your course involves hills, focus on hill running.
THRESHOLD RUNNING - This is a useful technique if you are trying to improve your race times. It involves running at a quick but controlled pace for about 30 minutes. As you get better at this, you will find that it helps to improve your running pace, while reducing your fatigue when running long distances. For best results, you should complete a Threshold run, followed by 5-10 minutes recovery jogging, and then attempt another Threshold run. As you get more confident, you can even repeat the process 3 times.
INTERVAL RUNNING - A Fartlek technique similar to Threshold running. This involves a quick 400m run, followed by 400m of light jogging. This can then be repeated up to six times to give a good workout. This type of training is perfect for running machines, were you can vary the distances and speeds that you run to add some variety.
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