Run Faster

This program is aimed at beginner runners who want to improve their running to be able to complete a 10km event or to run a faster 5km.

You should already be capable of running for 30 minutes non-stop.

Start Point: 20 minute run

Goal: run 10km continuously so you can either set a new PB for 5km or finish a 10km event

PLAN

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Week 1

Monday

20 minutes at easy pace

Tuesday

20 mins at easy pace

Wednesday

Rest

Thursday

20 mins easy

Friday

Rest or strength set 20 mins

Saturday

30 mins at easy pace

Sunday

Rest

Week 2

Monday

20 mins at easy pace

Tuesday

10 mins easy run
30 secs hard / 90 secs easy x5
5 mins easy run

Wednesday

Rest

Thursday

20 mins easy

Friday

Rest or strength set 20 mins

Saturday

35 mins at easy pace

Sunday

Rest

Week 3

Monday

25 mins at easy pace

Tuesday

10 mins easy run
60 secs hard / 4 mins easy x3
5 mins easy

Wednesday

Rest

Thursday

20 mins easy

Friday

Rest or strength set 25 mins

Saturday

40 mins at easy pace

Sunday

Rest

Week 4

Monday

25 mins at easy pace

Tuesday

10 mins easy
60 secs hard / 3 mins easy x4
10 mins easy

Wednesday

Rest

Thursday

10 mins easy
Find hill with low gradient
30-45 secs run uphill at steady pace, walk back down. Repeat x 5
10 mins easy

Friday

Rest or strength set 25 mins

Saturday

45 mins at easy pace

Sunday

Rest

Week 5

Monday

30 mins at easy pace

Tuesday

10 mins easy
90 secs hard / 90 secs easy x2
60 secs hard / 60 secs easy x2
30 secs hard / 30 secs easy x2
Rest 2 mins and repeat hard/easy set
5 mins easy run

Wednesday

Rest

Thursday

15 mins easy
30-45 secs uphill run with walk back recovery x5
10 mins easy

Friday

Rest or strength set 30 mins

Saturday

50 mins at easy pace

Sunday

Rest

Week 6

Monday

30 mins at easy pace

Tuesday

10 mins easy
1 min hard / 1 min easy x5
30 secs hard / 90 secs easy x5
5-10 mins easy

Wednesday

Rest

Thursday

15 mins easy
30-60 secs uphill run with walk back recovery x5
10 mins easy

Friday

Rest or strength set 30 mins

Saturday

55 mins at easy pace

Sunday

Rest

Week 7

Monday

25 mins at easy pace

Tuesday

10 mins easy
10 x 3 mins hard with 1 min rest between each
5 mins easy

Wednesday

Rest or strength set 30 mins

Thursday

15 mins easy
30-60 secs uphill run with walk back recovery x6-10
10 mins easy

Friday

Rest

Saturday

60 mins at easy pace

Sunday

Rest

Week 8

Monday

25 mins at easy pace

Tuesday

10 mins easy
90 secs hard / 90 secs easy x2
60 secs hard / 60 secs easy x4
30 secs hard / 30 secs easy x4
15 secs hard / 15 secs easy x4
5 mins easy

Wednesday

Rest

Thursday

15 mins easy
30-60 secs uphill run with walk back recovery x6-10
10 mins easy

Friday

Rest or strength set 30 mins

Saturday

10km or 60 mins at easy pace

Sunday

Rest