Running 5km to 10km

As you can see the 10km program simply builds on your 5km program.

Where sessions include 5x400m (or 800m sessions), run these at a pace you can maintain the distance then walk recover. Concentrate on good running form

Tempo runs are slightly faster than your normal pace.

Where a session requires hills, find gentle hills where you can maintain a running (albeit slower) running pace.

Week MON TUE WED THU FRI SAT SUN
1 rest 30min run include 5 x 400m @ Faster Pace 30 min easy run 30min Tempo Rest Crosstrain 40 min
2 Rest 30min Hills Rest or easy run 40min Tempo Rest Crosstrain 45 min
3 Rest 40min Run 5x400m Faster Pace 30min easy run 40min Tempo Rest Crosstrain 50 min
4 Rest 40min Hills Rest or easy run 45min Tempo Rest Crosstrain 55 min
5 Rest 40min run include 5x800m Faster Pace 30min run easy 55min Tempo Rest Crosstrain 60 min
6 Rest 40min Hills Rest or easy run 30min easy run Rest or easy run Rest 10km race