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