Training Plans 5k and 10K

Coming back from an injury after 4 weeks off or going from walking to a 5k

Week Mon Tue Wed Thur Fri Sat Sun Total run time
1 Walk 15 min 20-30 min cross train or rest Walk 15 min 20-30 min cross train or rest Walk 15 min Walk 15 min Rest 1 hour
2 Walk 20 min 20-30 min cross train or rest Walk 20 min 20-30 min cross train or rest Walk 20 min Walk 20 min Rest 1.25 hours
3 Walk 10 min; run 2 min; walk 5 min run 2 min walk 5 min 20-30 min cross train or rest Walk 10 min; run 2 min; walk 5 min run 2 min walk 5 min 20-30 min cross train or rest Walk 10 min; run 2 min; walk 5 min run 2 min walk 5 min Walk 10 min; run 2 min; walk 5 min run 2 min walk 5 min Rest 1.5 hours
4 Walk 10 min; run 3 min; walk 3 min; run 3 min; walk 3 min; run 3 min; walk 5 min 20-30 min cross train or rest Walk 10 min; run 3 min; walk 3 min; run 3 min; walk 3 min; run 3 min; walk 5 min 20-30 min cross train or rest Walk 10 min; run 3 min; walk 3 min; run 3 min; walk 3 min; run 3 min; walk 5 min Walk 10 min; run 3 min; walk 3 min; run 3 min; walk 3 min; run 3 min; walk 5 min Rest 2 hours
5 Walk 7 min; run 3 min walk 3 min; run 4 min; walk 3 min; run 4 min; walk 6 min 20-30 min cross train or rest Walk 7 min; run 3 min walk 3 min; run 4 min; walk 3 min; run 4 min; walk 6 min 20-30 min cross train or rest Walk 7 min; run 3 min walk 3 min; run 4 min; walk 3 min; run 4 min; walk 6 min Walk 7 min; run 3 min walk 3 min; run 4 min; walk 3 min; run 4 min; walk 6 min Rest  
6 Walk 5 min; run 4 min; walk 2 min; run 4 min; walk 2 min; run 4 min; walk 2 min; run 4 min; Walk 3 min 20-30 min cross train or rest Walk 5 min; run 4 min; walk 2 min; run 4 min; walk 2 min; run 4 min; walk 2 min; run 4 min; Walk 3 min 20-30 min cross train or rest Walk 5 min; run 4 min; walk 2 min; run 4 min; walk 2 min; run 4 min; walk 2 min; run 4 min; Walk 3 min Walk 5 min; run 4 min; walk 2 min; run 4 min; walk 2 min; run 4 min; walk 2 min; run 4 min; Walk 3 min Rest 2 hours
7 Walk 5 min; run 5 min; walk 2 min; run 5 min; walk 2 min; run 5 min; walk 5 min 20-30 min cross train or rest Walk 5 min; run 5 min; walk 2 min; run 5 min; walk 2 min; run 5 min; walk 5 min 20-30 min cross train or rest Walk 5 min; run 5 min; walk 2 min; run 5 min; walk 2 min; run 5 min; walk 5 min Walk 5 min; run 5 min; walk 2 min; run 5 min; walk 2 min; run 5 min; walk 5 min Rest 2 hours
8 Walk 5 min; run 6 min; walk 1 min; run 6 min; walk 1 min; run 6 min; walk 5 min 20-30 min cross train or rest Walk 5 min; run 6 min; walk 1 min; run 6 min; walk 1 min; run 6 min; walk 5 min 20-30 min cross train or rest Walk 5 min; run 6 min; walk 1 min; run 6 min; walk 1 min; run 6 min; walk 5 min Walk 5 min; run 6 min; walk 1 min; run 6 min; walk 1 min; run 6 min; walk 5 min Rest 2 hours
9 Walk 5 min; run 8 min walk 2 min; run 8 min; walk 7 min. 20-30 min cross train or rest Walk 5 min; run 8 min walk 2 min; run 8 min; walk 7 min. 20-30 min cross train or rest Walk 5 min; run 8 min walk 2 min; run 8 min; walk 7 min. Walk 5 min; run 8 min walk 2 min; run 8 min; walk 7 min. Rest 2 hours
10 Walk 5 min; run 10 min walk 2 min; run 10 min; walk 2 min run; 5 min; walk 5 min. 20-30 min cross train or rest Walk 5 min; run 10 min walk 2 min; run 10 min; walk 2 min run; 5 min; walk 5 min. 20-30 min cross train or rest Walk 5 min; run 10 min walk 2 min; run 10 min; walk 2 min run; 5 min; walk 5 min. Walk 5 min; run 10 min walk 2 min; run 10 min; walk 2 min run; 5 min; walk 5 min. Rest 2.5 hours
11 Walk 5 min; run 10 min; walk 1 min; run 10 min; walk 1 min; run 10 min; walk 5 min. 20-30 min cross train or rest Walk 5 min; run 10 min; walk 1 min; run 10 min; walk 1 min; run 10 min; walk 5 min. 20-30 min cross train or rest Walk 5 min; run 10 min; walk 1 min; run 10 min; walk 1 min; run 10 min; walk 5 min. Walk 5 min; run 10 min; walk 1 min; run 10 min; walk 1 min; run 10 min; walk 5 min. Rest 2.75 hours
12 Walk 5 min; run 15 min; walk 2 min; run 15 min; walk 5 min 20-30 min cross train or rest Walk 5 min; run 15 min; walk 2 min; run 15 min; walk 5 min 20-30 min cross train or rest Walk 5 min; run 15 min; walk 2 min; run 15 min; walk 5 min Walk 5 min; run 15 min; walk 2 min; run 15 min; walk 5 min Rest 2.75 hours
13 Walk 5 min; run 20 min; walk 2 min; run 10 min; walk 5 min 20-30 min cross train or rest Walk 5 min; run 20 min; walk 2 min; run 10 min; walk 5 min 20-30 min cross train or rest Walk 5 min; run 20 min; walk 2 min; run 10 min; walk 5 min Walk 5 min; run 20 min; walk 2 min; run 10 min; walk 5 min Rest 2.75 hours
14 Walk 5 min; run 25 min; walk 2 min; run 5 min; walk 5 min. 20-30 min cross train or rest Walk 5 min; run 25 min; walk 2 min; run 5 min; walk 5 min. 20-30 min cross train or rest Walk 5 min; run 25 min; walk 2 min; run 5 min; walk 5 min. Walk 5 min; run 25 min; walk 2 min; run 5 min; walk 5 min. Rest 2.75 hours
15 Walk 5 min; run 30 min; walk 5 min; 20-30 min cross train or rest Walk 5 min; run 30 min; walk 5 min; 20-30 min cross train or rest Walk 5 min; run 30 min; walk 5 min; Walk 5 min; run 30 min; walk 5 min; Rest 2.75 hours
16 Walk 5 min; run 15 min; walk 5 min REST Walk 5 min; run 15 min; walk 5 min. Rest Rest 5k race Rest  

 

 

 

 

5k training with a 15 mile weekly base

Week Mon Tue Wed Thur Fri Sat Sun Total run miles
1 3 miles easy 20-30 min cross train or rest 1 mile warm up; 4×800 @5k pace w 2 min slow jog; 1 mile cool down 20-30 min cross train or rest 3 miles easy 4 miles easy Rest 15 miles
2 3 miles easy 20-30 min cross train or rest 1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 1 mile cool down 20-30 min cross train or rest 3 miles easy 5 miles Rest 16
3 3.5 miles easy 20-30 min cross train or rest 1 mile warm up; 3 miles @5k; 1 mile cool down 20-30 min cross train or rest 3.5 miles easy 6 miles Rest 18 miles
4 3 miles easy 20-30 min cross train or rest 3 miles easy 20-30 min cross train or rest 3 miles easy 5 miles Rest 14
5 4 miles easy 20-30 min cross train or rest 1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 1 mile cool down 20-30 min cross train or rest 4 miles easy 7 miles Rest 20
6 4 miles easy 20-30 min cross train or rest 1 mile warm up; 3 miles @5k; 1 mile cool down 20-30 min cross train or rest 4 miles easy 8 miles Rest 21 miles
7 4 miles

Easy

20-30 min cross train or rest 1 mile warm up; 4×800 @5k pace w 2 min slow jog; 1 mile cool down 20-30 min cross train or rest 4 miles easy 9 miles Rest 22 miles
8 3 miles easy 20-30 min cross train or rest 3 miles easy 20-30 min cross train or rest 3 miles easy 6 miles Rest 15 miles
9 4 miles easy 20-30 min cross train or rest 1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 1 mile cool down 20-30 min cross train or rest 4 miles easy 10 miles Rest 23 miles
10 4 miles easy 20-30 min cross train or rest 1 mile warm up; 3 miles @5k; 1 mile cool down 20-30 min cross train or rest 4 miles easy 11 miles Rest 24 miles
11 4 miles easy 20-30 min cross train or rest 1 mile warm up; 4×800 @5k pace w 2 min slow jog; 1 mile cool down 20-30 min cross train or rest 4 miles easy 13 miles

 

Rest 25 miles
12 3 miles easy 20-30 min cross train or rest 3 miles easy 20-30 min cross train or rest 3 miles easy 7 miles Rest 16 miles
13 4 miles easy 20-30 min cross train or rest 1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 1 mile cool down 20-30 min cross train or rest 4 miles easy 13 miles Rest 25 miles
14 3 miles easy 20-30 min cross train or rest 1 mile warm up; 2 mile @ race pace; 1 mile cool down 20-30 min cross train or rest 2 miles easy 4 miles Rest 13
15 3 miles easy 2 miles easy 2 miles easy Rest Rest 5k race Rest 10 miles

 

 

 

 

10k training program with 15 mile weekly base

Week Mon Tue Wed Thur Fri Sat Sun Total run miles
1 3 miles easy 20-30 min cross train or rest 1 mile warm up; 6×800 @5k pace w 2 min slow jog; 1 mile cool down 20-30 min cross train or rest 3 miles easy 4 miles easy Rest 16 miles
2 3 miles easy 20-30 min cross train or rest 1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 200 slow; 800@ 5k; 1 mile cool down 20-30 min cross train or rest 3 miles easy 5 miles Rest 17
3 3.5 miles easy 20-30 min cross train or rest 1 mile warm up; 4 miles @ close to 5k; 1 mile cool down 20-30 min cross train or rest 3.5 miles easy 6 miles Rest 19 miles
4 3 miles easy 20-30 min cross train or rest 3 miles easy 20-30 min cross train or rest 3 miles easy 5 miles Rest 14 miles
5 4 miles easy 20-30 min cross train or rest 1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 200 slow; 800 @5k; 1 mile cool down 20-30 min cross train or rest 4 miles easy 7 miles Rest 21 miles
6 4 miles easy 20-30 min cross train or rest 1 mile warm up; 4 miles @ close to 5k; 1 mile cool down 20-30 min cross train or rest 4 miles easy 8 miles Rest 22 miles
7 4 miles

Easy

20-30 min cross train or rest 1 mile warm up; 6×800 @5k pace w 2 min slow jog; 1 mile cool down 20-30 min cross train or rest 4 miles easy 9 miles Rest 23 miles
8 3 miles easy 20-30 min cross train or rest 3 miles easy 20-30 min cross train or rest 3 miles easy 6 miles Rest 15 miles
9 4 miles easy 20-30 min cross train or rest 1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 200 slow; 800 @5k;1 mile cool down 20-30 min cross train or rest 4 miles easy 10 miles Rest 24 miles
10 4 miles easy 20-30 min cross train or rest 1 mile warm up; 4 miles @ close to 5k; 1 mile cool down 20-30 min cross train or rest 4 miles easy 11 miles Rest 25 miles
11 4 miles easy 20-30 min cross train or rest 1 mile warm up; 6×800 @5k pace w 2 min slow jog; 1 mile cool down 20-30 min cross train or rest 4 miles easy 13 miles

 

Rest 26 miles
12 3 miles easy 20-30 min cross train or rest 3 miles easy 20-30 min cross train or rest 3 miles easy 7 miles Rest 16 miles
13 4 miles easy 20-30 min cross train or rest 1 mi warm up; 400 @5k; 200 slow; 800 @5k; 200 slow; 1200@ 5k; 200 slow; 1600 @ 5k; 200 slow; 800 @ 5k; 1 mile cool down 20-30 min cross train or rest 4 miles easy 13 miles Rest 26 miles
14 4 miles easy 20-30 min cross train or rest 1 mile warm up; 6×800 @5k pace w 2 min slow jog; 1 mile cool down 20-30 min cross train or rest 4 miles easy 14 miles Rest 28 miles
15 3 miles easy Rest 1 mile warm up; 3 mile race pace; 1 mile cool down; Rest 3 miles easy 4 miles easy Rest 10 miles
16 3 miles easy 2 miles easy 2 miles easy Rest Rest 10k race Rest 13.2 miles

 

One thought on “Training Plans 5k and 10K

  1. Race Leader August 18, 2014 at 5:46 pm Reply

    Nice straightforward plans to follow. Thank you for sharing

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: