5K and 10K Training Plans

• It is important to mix up the places that you run to keep training interesting as running the same route can become a bit boring overtime
• Create a habit by running at the similar times each day – this also is a way to keep you motivated
• Fitting in training in a busy schedule isn’t always easy, so feel free to swap training days around

In this 5K beginner training plan, the main goals are to just activate your body and create a running routine. The aim is to not run a specific time or distance but to develop a fun and sustainable weekly practice that you can sustain overtime.

Runs: On running days, this should consist of two things: jogging and walking. One of the biggest mistakes beginner runners frequently make is pushing too hard too soon, leading to fatigue, and worse, injury. Completely burning yourself out on any given run to the extent that forces you to miss your next day of training is not sustainable. So instead, segment your runs in the first few weeks into short bouts of jogging at a moderate effort followed by a walking recovery period.

Rest: There are three days strictly labelled as a "rest" day as well as a fourth with the option of cross training. It is important to prioritise recovery through the first few weeks of training. Active recovery exercises are fantastic for stimulating the system to help bring nutrient-rich blood to sore muscles. These activities include simple exercises intended to strengthen your core, increase mobility, and improve flexibility. That said, active recovery activities should be performed at a relatively low intensity to avoid further energy depletion, soreness, or fatigue. Don't forget, it is a recovery day after all.

Warm up: Warming up before a run will help to prepare your body for a workout by increasing your heart rate, blood flow and priming your muscle joints. This will help to reduce your risk of injury and but also improve your overall performance.

Cool down: Cooling down is just as important as a warm up, as it helps to lower your heart rate, remove lactic acid from muscles and reduces muscle soreness. Again, this is important to do to reduce your risk of injury but also is a way to help your body to recover for your next session.

Cross Training: Cross training is a fantastic way to add additional volume without the high-impact stress of running. Any cross training you do should be low impact and low intensity. Examples include the elliptical, cycling, swimming, and yoga.

Building on from the 5K training plan for beginners, we have designed a 10K plan for intermediate runners. This includes four days of running ranging from easy runs, tempo workouts and long runs with the days in-between being rest days.

Up-tempo: Also known as Tempo running, involves running at a comfortable pace that is faster than your easy run pace but slower than your race pace. This will help develop your aerobic capacity, speed and endurance.

Long run: Incorporating long runs into your training program is important as it helps to build your endurance. This is typically run at a slow and comfortable pace.