Training Plans

Below are two of the training plans the group has used over 6 week blocks to target improving either at 5k or 10k distance.

You should probably have an idea of your 5k / 10k / half-marathon paces already. 
  • You can use a pace calculator such as this one

  • For the Half Marathon pace, if you haven't ran a half before and are unsure on this, not to worry. target around 60 seconds a minute per mile slower than your 10k pace.

  • "Hard" means run at close to maximum effort.

5k Improvers

Session 1

Either find a loop to run on that is approximately half a kilometre (500m, or 0.31miles), or find a nice straight area you can run up and down. Run alternating half kilometres at 10k pace and then half kilometre at half marathon pace, and repeat this at least 6 times. The half marathon pace will effectively be your recovery. 


Session 2

  • Run 2 x 5 mins @ 10k pace with 1 min recovery between each one
  • Rest for 2 minutes
  • Run 2 x 4 mins @ just under 10k pace with 1 min recovery between each one
  • Rest for 90 seconds
  • Run 3 x 2 mins @ 5k pace with 1 min recovery between each one
  • Rest for 60 seconds
  • Run 4 x 200m hard with 30 sec recovery between each one

Session 3

Project 15. This is 15 x 1 minute running hard with 1 minute recovery between each run (where the recovery is still an easy jog). 


Session 4

  • Run 8 x 3 mins @ 5k pace with 1 min recovery between each one
  • Recover for 5 mins
  • Run 4 x 1m hard with 1 min recovery between each one

Session 5

Watch this video about using your arms to drive yourself forward when running

Start with a 10-15 minute warm-up jog. Next, find a hill or incline that you can run up for approx. 60-90 seconds. Don't focus on speed or pace, instead focus on effort level. Try running at 85-90% effort on the way up and then have a really easy slow jog or walk back to the bottom to bring the heart rate down and recover. These are not all out sprints, you should feel like you are working hard but still in control. Repeat this 6-8 times. Think about your arm drive as you are doing these.


Session 6

Ideally run on a 400m track, but alternatively find a loop that is roughly 400m / 0.25 miles, or a nice straight road or path to go up and down.

  • 3 laps at 10k pace
  • Recovery jog for 90 secs or half a lap
  • 3 laps at 5k pace
  • Recovery jog for 90 secs or half a lap
  • 3 half laps sprinting

10k Improvers

Coming soon