Do you have a goal to run 5 km or 10 km this year? And do you have a hard time cracking the code on how to best do it? Then we have put together a training guide with the best advice and programs to get through your first 5 km or 10 km race safely and well.
The training program extends over 4 or 8 weeks depending on when your next race is. If your course extends over 8 weeks, you train through each individual weekly schedule twice before the next weekly schedule.
Week 1:
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Training day |
Training schedule |
Purpose |
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Day 1 |
Warm up: 10 min light progressive warm-up from light to brisk walking. Main Series: 3 x 100m uphill runs from easy running to 95% of max speed. Easy walk back to the starting point after every 100m. 5 x 3 min easy run (try to keep it as easy as possible), rest 1 min between each interval. Cool down: 5-10 min walk |
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Day 2 |
Warm up: 10 min easy progressive warm-up from walking to easy running Main Series: 8-12 rounds of the following 30 sec run 75-80% of max 20 sec run 85-90% of max 10 sec run 95-100% of max 60 sec walk …. Over again Cool down: 5-10 min easy run or walk |
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Day 3 |
4 min walk 1 minute standing 4 min brisk walk 1 minute standing 4 min completely easy run 1 minute standing 4 min moderate run 1 minute standing 4 min hard run 1 minute standing 4 min walk |
Week 2:
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Training day |
Training schedule |
Purpose |
|
Day 1 |
Warm up: 10 minutes as alternating 1 minute easy walking + 1 minute brisk walking Main Series: 3 x 100m uphill runs from easy running to 95% of max speed. Easy walk back to the starting point after every 100m. 4x4 min run, as the following: 2 min easy run (60-65% of max) + 2min moderate run (80-85% of max), p: 2min walk Cool down: 5-10 min walk and/or easy run |
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Day 2 |
Warm up: 10 min easy progressive warm-up from walking to easy running Then 2 x 1 min moderate runs (80-85%) with 1 min in between Main Series: 6-8x2 min hard running (85-90% of max), p: 1min walk Cool down: 5-10 min easy run or walk |
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Day 3 |
30-45 min mix of brisk walking and easy running in the work/break ratio that is most manageable for you and your level. Eg. 2 min brisk walking + 2 min easy running etc... |
Week 3:
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Training day |
Training schedule |
Purpose |
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Day 1 |
Warm up: 3min walk + 3min brisk walk + 3min easy run + 1min moderate run Main Series: 3 x 100m uphill runs from easy running to 95% of max speed. Easy walk back to the starting point after every 100m. 4x5min progressive run, 1-4 P: 2 min walk between each Progressive means that each interval must be run faster than the previous one. So start easy on the first one and then increase the pace on subsequent intervals. Cool down: 5-10 min walk and/or easy run |
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Day 2 |
Warm up: 10 min easy progressive warm-up from walking to easy running Then 2 x 1 minute moderate runs (80-85%) with 1 minute in between Main Series: 3 rounds of: 5 min interval (30 sec hard run + 30 sec walk) Between each round there is a 2-3 min walking/standing break until you are ready again Cool down: 5-10 min easy run or walk |
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Day 3 |
3-5x (8 min easy running + 2 min walking) |
Uge 4:
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Training day |
Training schedule |
Purpose |
|
Day 1 |
Warm up: 10 min as respectively: 40 sec easy run + 20 sec walk Main Series: 3 x 100m uphill runs from easy running to 95% of max speed. Easy walk back to the starting point after every 100m. Main Series: 3 rounds per 3 min easy run (60-65% of max) 3 min hard run (85-90% of max) 2 min walk Cool down: 5-10 min walk and/or easy run |
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Day 2 |
Warm up: 10 min easy run Main Series: 8-10x1min uphill run, where the break is to go back down the hill to the starting point. Cool down: 5-10 min easy run or walk |
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Day 3 |
2-4x (10 min easy running + 2 min walking) |
Have fun training!
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