5K to 10K training plan
This training plan will take you from 5K to 10K in 8 weeks. You can follow it below, but if you’d like a printable version, keep scrolling and enter your email address.
Week 1
Monday: Rest
Tuesday: 3 miles, easy pace + 4 x 100m strides
Wednesday: Cross training
Thursday: Rest
Friday: 3 miles with 5 x 1 min uphill efforts. Jog back down between each one
Saturday: Cross training
Sunday: 3 miles easy pace
Week 2
Monday: Rest
Tuesday: 3 miles, easy pace + 4 x 100m strides
Wednesday: Cross training
Thursday: Rest
Friday: 3 miles with 10 min easy, then 2 x 5 min at 5K pace, with 2 min jog in between
Saturday: Cross training
Sunday: 4 miles easy pace
Week 3
Monday: Rest
Tuesday: 3 miles, easy pace + 4 x 100m strides
Wednesday: Cross training
Thursday: Rest
Friday: 4 miles with 10 min easy, then 10 x 1 min fast, 1 min easy
Saturday: Cross training
Sunday: 4 miles easy pace
Week 4
Monday: Rest
Tuesday: 3 miles, easy pace + 4 x 100m strides
Wednesday: Cross training
Thursday: Rest
Friday: 4 miles with 10 min easy, then 3 x 5 min at 5K pace, with 2 min jog in between
Saturday: Cross training
Sunday: 5 miles easy pace
Week 5
Monday: Rest
Tuesday: 4 miles, easy pace + 4 x 100m strides
Wednesday: Cross training
Thursday: Rest
Friday: 4 miles with 6 x 90 sec uphill efforts midway, with jog back down between. Then 4 x 10 sec uphill sprints, with walk back down in between.
Saturday: Cross training
Sunday: 4 miles easy pace
Week 6
Monday: Rest
Tuesday: 4 miles, easy pace + 4 x 100m strides
Wednesday: Cross training
Thursday: Rest
Friday: 4 miles with 10 min easy, then 6 x 2 min at 5K pace, with 1 min jog in between
Saturday: Cross training
Sunday: 5 miles easy pace
Week 7
Monday: Rest
Tuesday: 4 miles, easy pace + 4 x 100m strides
Wednesday: Cross training
Thursday: Rest
Friday: 4 miles with 10 min easy, then 2 x 7 min at 5K pace, with 2 min jog in between
Saturday: Cross training
Sunday: 6 miles easy pace
Week 8
Monday: Rest
Tuesday: 3 miles, easy pace + 4 x 100m strides
Wednesday: Cross training
Thursday: Rest
Friday: 3 miles easy pace
Saturday: Rest
Sunday: 10K Race
