Good Form Will Carry You Through®

Run Your Best 5K or 10K

Athletes of all backgrounds can benefit from a training program.  For those athletes looking to improve their finish times in a 5K or 10K, a structured training program can improve your performance.

If you are starting on an exercise program, having a goal race and a well-structured plan will keep you on track as you reach for your goal of completing that first 5K or 10K run.

To run your best 5K or 10K (or maybe even your first 5K or 10K), examine your running history to determine your current level of fitness and select the appropriate training schedule for your current fitness level.  Be conservative in your selection as it is easier – both physically and psychologically – to move to a more aggressive schedule than to be too aggressive at the start of training and become injured.

To help you, I have designed 5 training programs for each of a 5K and 10K schedule.  Each schedule is 8 weeks long and will help you achieve your goals.

Click the bold links to download training schedules.

5K Training Schedules

5 Kilometer (3.1 Mile) Training Schedule – Level I Run-Walk

This training schedule is designed for those athletes who are new to exercise and have not been involved in regular athletic endeavors for at least the previous 6 months. If you are beginning an exercise program and have not run regularly during that time, this program is for you.

You should follow this training program if your average weekly mileage during the last 6 months has been less than 10 miles per week, or your long run has been less than 2 miles.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

5 Kilometer (3.1 Mile) Training Schedule – Level II Run-Walk (Intermediate)

This training schedule is designed for those athletes who are new to exercise and have not been involved in regular athletic endeavors for at least the previous 6 months. If you are beginning an exercise program and have not run regularly during that time, this program is for you.

You should follow this training program if your average weekly mileage during the last 6 months has been between 10 and 15 miles per week, and you are comfortably able to run continuously for 1 mile but less than 3 miles at a time.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

5 Kilometer (3.1 Mile) Training Schedule – Level III Continuous Run

This training schedule is designed for those athletes who are new to running and have been involved in regular athletic endeavors for at least the previous 6 months. If you are beginning an exercise program and have run regularly at least 3 times per week during that time, this program is for you.

You should follow this training program if your average weekly mileage during the last 6 months has been, on average, 15 miles per week, and you are able to run at least 3 miles.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

5 Kilometer (3.1 Mile) Training Schedule – Level IV Continuous Run (Intermediate)

This training schedule is designed for those athletes who are experienced runners and have been involved in regular athletic endeavors for at least the previous 6 months. It is also intended for use by those experienced in racing at the 5K and 10K distances.

You may follow this training program if your average weekly mileage is more than 15 miles per week, your weekly long run is at least 5 miles and if you have not previously run speedwork as part of your training.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

5 Kilometer (3.1 Mile) Training Schedule – Level V Continuous Run (Advanced)

This training schedule is designed for those athletes who are experienced runners and have been involved in regular athletic endeavors for at least the previous 6 months.  It is also intended for use by those experienced in racing at the 5K and longer distances.

You may follow this training program if your average weekly mileage is more than 20 miles per week and if you have previously run speedwork as part of your training.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

The goal of athletes following this training program is to race the distance.

Ready to start your training?

Click the bold links to download training schedules.

 

10K Training Schedules

10 Kilometer (6.2 Mile) Training Schedule – Level I Run-Walk

This training schedule is designed for those athletes who are new to exercise and have not been involved in regular athletic endeavors for at least the previous 6 months. If you are beginning an exercise program and have not run regularly during that time, this program is for you.

You should follow this training program if your average weekly mileage during the last 6 months has been less than 10 miles per week, or your long run has been less than 3 miles.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

10 Kilometer (6.2 Mile) Training Schedule – Level II Run-Walk (Intermediate)

This training schedule is designed for those athletes who are new to exercise and have not been involved in regular athletic endeavors for at least the previous 6 months. If you are beginning an exercise program and have not run regularly during that time, this program is for you.

You should follow this training program if your average weekly mileage during the last 6 months has been between 10-15 miles per week, and your long run has been less than 4 miles.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

10 Kilometer (6.2 Mile) Training Schedule – Level III Continuous Run

This training schedule is designed for those athletes who are new to running and have been involved in regular athletic endeavors for at least the previous 6 months. If you are beginning an exercise program and have run regularly at least 3 times per week during that time, this program is for you.

You should follow this training program if your average weekly mileage during the last 6 months has been, on average, 15 miles per week, and your long run has been at least 4 miles.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

10 Kilometer (6.2 Mile) Training Schedule – Level IV Continuous Run (Intermediate)

This training schedule is designed for those athletes who are experienced runners and have been involved in regular athletic endeavors for at least the previous 6 months. It is also intended for use by those experienced in racing at the 5K and 10K distances.

You may follow this training program if your average weekly mileage is more than 15 miles per week, your weekly long run is at least 5 miles and if you have not previously run speedwork as part of your training.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

10 Kilometer (6.2 Mile) Training Schedule – Level V Continuous Run (Advanced)

This training schedule is designed for those athletes who are experienced runners and have been involved in regular athletic endeavors for at least the previous 12 months. It is also intended for use by those experienced in racing at the 10K and longer distances.

You may follow this training program if your average weekly mileage is more than 20 miles per week and if you have previously run speedwork as part of your training.

The goal of athletes following this training program is to race the distance.

Before starting any exercise program, check with your physician and have a physical examination to be sure you may safely undertake the training program.

Ready to start your training?

 

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