5K - 10K
The 5K and 10K are two of the most popular race distances. Short enough to test your speed, but long enough to challenge your endurance. Training for these distances requires more than just running fast; it’s about building the right mix of stamina, efficiency, and race-specific speed.
My plan is structured to gradually improve your performance while keeping you healthy and motivated.
What You’ll Focus On:
Aerobic Development – Easy runs and longer efforts to strengthen your cardiovascular system and improve oxygen delivery to your muscles.
Threshold Training – Controlled workouts just below your lactate threshold to improve your ability to sustain faster paces without fatiguing.
Speed & VO₂ Max Intervals – Short, faster efforts that increase your top-end speed, running economy, and ability to handle surges.
Strength & Stability – Specific strength work, mobility, and drills to improve posture, running form, and resilience against injury.
Race-Specific Prep – Sessions that mimic the demands of race day so you can pace yourself wisely and finish strong.
Who It’s For:
5K Runners – Perfect if you want to break into racing, sharpen your speed, or hit a new PB. The plan balances endurance with explosive intervals to give you the turnover needed for shorter races.
10K Runners – Ideal if you want to test your strength over a longer distance, improve pacing control, and build the endurance to hold a strong rhythm from start to finish.
By following this program, you’ll not only run faster but also gain the confidence to race smarter. Every workout is purposeful, combining science-backed training principles with a clear progression to get you to the start line ready to perform.
