5K to 10K

5K to 10K

12 week training cycle for 5K through 10K

Each week contains 2 workout days and one long run of at least 90 minutes.
Also recommended is 8×8 second hill sprints once a week, and 6×150 accelerator strides on 2 easy days a week.
All other days are 6-10 miles easy.

Pacing
Tempo: 10K-Half Marathon Race Pace
Interval: 3000M-5000M Race Pace
Repetition: 1 Mile Race Pace
Hills: 5000M Effort

Rest
All rest is active recovery.  So typically a 2 minute rest will be 400m of jogging 60 seconds rest would be 200m jogging.

Week 1

1. 6×60 second hills with 3 minutes recovery

2. 5×1000 @Tempo with 1 minutes recovery

Week 2

1. 4×1200 @Interval with 2 minutes recovery

2. 3 mile Tempo
Week 3

1. 8×60 second hills with 3 minutes recovery

2. 3 mile Tempo

Week 4

1. 6×1000 @Tempo with 2 minutes recovery

2. Race 3-5 miles or (3×1 mile @Interval with 2 minutes recovery)

Week 5

1. no workout

2. 3×1000/400/200 continuous sets 1000 @Tempo 400@Interval 200@Rep no recovery

Week 6

1. 6×90 second hills with 3 minutes recovery

2. 1×1 mile @ interval 3 minutes recovery 2×800 @ interval 2 minutes recovery 4×400 @ interval 60 seconds recovery

Week 7

1. 6×1000 @Tempo with 1 minutes recovery

2. Race 3-5 miles or (16×400 w/hammer @Interval with 1 minute recovery)

Week 8

1. 4 miles @Tempo

2. 4×400 @Rep 4×800 @Interval 4×400 @Rep with 2 minutes recovery

Week 9

1. 16×200 @Rep 60 seconds recovery

2. Race 3-5 miles or (5×1200 @ interval 2 minutes recovery)

Week 10

1. no workout

2. 8×800 @Interval with 2 minutes recovery

Week 11

1. 4×1000 @interval with 2 minutes recovery 5×200 @rep with full recovery

2. 3×1 mile @ goal race pace 3 minutes recovery

Week 12

1. 4×400 1×800 4×400 @Interval full recovery

2. 8×400 @ goal race pace 60 seconds recovery

Race Week

1.  3 (3 x400M) progressive speed taper.  5k pace 100m recovery . 5k pace- 3 seconds 200m recovery. 5k pace-6 seconds 400m recovery (7 days out)

2.  3(2x200m) progressive speed taper.  5k pace-2 seconds. 5k pace-4 seconds. 5k-6 seconds all with 400m recovery (4 days out)

*A quick note on training plans. These are a collection of workouts that have worked fairly well for me in the past. They assume a fairly high starting level of fitness, if you were searching the internet for “couch to 5k” training plans and found these I would suggest you keep looking. Past performance is not a guarantee of future results. Using any training plan carries certain risks and possibility of failure. All runs done by a professional runner on a closed course. Do not attempt at home. Not suitable for women who are pregnant or who may become pregnant. In certain rare instances these training plans can cause algophobia. If you already suffer from algophobia consult a shaman before beginning. Not available in all Vermont, and Ohio. Your results will vary.

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