5km to 10km progression training plan

The programme lasts 9 weeks, but is not as formal as the Couch to 5 km course we run twice a year. We have devised a weekly programme to follow, and someone will be on hand to advise at track if you choose option 1, with buddies to support and encourage on Thursdays and Saturdays for the first four weeks. You can do the programme with the club, on your own or a combination of both, it’s pretty flexible! 

The supported programme will start on Tuesday 2nd May 2017 (week 1), or if you feel ready now then you can start whenever you like on your own. The programme will culminate on the 9th July at the Leeds 10km race, which is a club race where lots of members take part. If you have joined the club, then you get a discounted entry fee! You don’t have to enter just yet, and we can advise about the race itself closer to the time. We usually have a social afterwards which is always a good way to meet the rest of the club.

Option 1

Three runs a week, with the option to build fitness and speed using our Tuesday track session. The Thursday and Saturday runs are at an easy pace, with the weekend run increasing distance. We will have buddies available to help in the early weeks, with support at track as well. Repeat weeks if necessary and feel free to run on different days to fit in with life!

Sun Mon Tue Wed Thu Fri Sat
week 1 8 x 400m, 2 minutes recovery 3 miles 3 miles
week 2 6 x 500 m, 2 minutes recovery 3 miles 3.5 miles
week 3 8 x 400m, 2 minutes recovery 3 miles 4 miles
week 4 6 x 500 m, 2 minutes recovery 3 miles 5 miles
week 5 5 x 600m, 2 minutes recovery 3 miles 4.5miles
week 6 5 x 4 minutes, 2 minutes recovery 3 miles 5 miles
week 7 5 x 5 minutes, 2 minutes recovery 3 miles 5 miles
week 8 8 x 400m, 2 minutes recovery 3 miles 5.5 miles
week 9 6 min, 5 x 2 minutes, 6 min, 2 minutes recovery inbetween each rep 3 miles 5.5miles

Option 2

As above but the Tuesday run is on the road and can be run at an easy pace.

Sun Mon Tue Wed Thu Fri Sat
week 1 3 x 10 min, 2 minutes recovery 3 miles 3 miles
week 2 3 x 10 min, 2 minutes recovery 3 miles 3.5 miles
week 3 3 x 15 minutes, 2 minutes recovery 3 miles 4 miles
week 4 3 x 15 minutes, 2 minutes recovery 3 miles 5 miles
week 5 2 x 20 minutes, 2 minutes recovery 3 miles 4.5miles
week 6 3 x 20 minutes, 2 minutes recovery 3 miles 5 miles
week 7 2 x 25 minutes, 2 min recovery 3 miles 5 miles
week 8 2 x 25 minutes, 2 min recovery 3 miles 5.5 miles
week 9 2 x 30 minutes, 2 min recovery 3 miles 5.5miles