BEGINNERS PLAN: FROM 5K TO 10K IN EIGHT WEEKS

Plan by Phoebe Thomas

MON TUE WED THU FRI SAT SUN

10 min easy run 30 min

then continuous
WEEK 1

3x3 min @ progression run 30 min cross-

Pilates class or
threshold then 10 divided into: training easy OR 30-45 min easy
core work or 30 Rest Rest
min easy run 5 min easy/5 min a conditioning run
min swim
(2 min walk/jog steady/5 mins @ class
recovery between threshold all x2
each unit)

10 min easy run

15 min continuous
then
progression run
WEEK 2

5x3 mins @ 30 min cross-

Pilates class or divided into:
threshold then training easy OR 45-60 min easy
core work or 30 Rest 5 min easy/5 min Rest
10 min easy run a conditioning run
min swim steady/5 min @
(2 min walk/jog class
threshold
recovery between
each unit)

5K parkrun OR
WEEK 3

30-40 min run to

Pilates class or 25 min easy 5K time trial with
include 4x5 min
core work or 30 Rest run with last 5 Rest a 5min warm up Rest
@ threshold off a
min swim min at threshold and cool down
2-3 min jog rec
jog

5-10 min easy run 10 min easy run

then then 5,4,3,2,1 min
WEEK 4

5x5mins @ try to go a little 30 min cross-

Pilates class or
threshold then quicker on each training easy OR 60-70 min easy
core work or Rest Rest
5-10min easy run one as the rep a conditioning run
30min swim
(2 min light jog length decreases class
recovery between then 10 min easy
each unit) jog to cool down

5-10 min easy run 30 min

then continuous
WEEK 5

5x5 mins @ progression run

Pilates, core
threshold then 50 min steady divided into:
work, strength Rest Rest 75 min easy run
5-10 min easy run run 10 min easy/10
and conditioning
(2 min light jog min steady/10
recovery between min @ threshold
each unit)

6 min @
threshold (2 min
WEEK 6

60 min run jog rec) 5x3 min

REST or 30 min
including 4 x 6 at 10K race effort
Rest 45 min easy run recovery run or Rest 75 min easy run
min @ threshold (75 secs jog
swim
(90 secs jog rec) rec in between
each) 6 mins @
threshold

10min easy run, 45 min

3 x 10 min @ continuous
WEEK 7

threshold, 10 min progression run 30 min cross-

Pilates class or
easy run 15 min easy training easy OR 45-50 min easy
core work or 30 Rest Rest
(2 min light jog pace/15 min a conditioning pace run
min swim
recovery between steady pace/15 class
every unit of min @ threshold
work)

5 min easy then

2 x 10 min @
WEEK 8

threshold then 5 30 min cross-

Pilates class or
min easy 30 min recovery training easy OR 10K race
core work or 30 Rest Rest
(2 to 3 minute run a conditioning Good luck!
min swim
light jog recovery class
between every
unit of work)