5K & 10K Road Running

Here we have training plans for runners who are aiming to run their very first 10K as well as more advanced runners who are looking to be more competitive.

Running a 5K is a first target for new runners. You'll get lots of motivation, as well as enjoyment, from participating in a race, and 5 kilometers (3.1 miles) is the perfect distance for first-timers.

You've already run at least one 5K road race, or you've been running for a little while and are ready to race a 5K. If the beginner runner 5K schedule doesn't seem like it's challenging enough for you, and the advanced 5K schedule seems a bit too tough, try this 8-week advanced beginner 5K schedule.

Improving your time! To achieve a Personal Best (PB) in the 5 Kilometer distance, you'll definitely need to add some efforts and speed training to your programme, if you haven't already. This is an eight-week training schedule to help you run your fastest 5K.

This programme is designed for those who have some experience of running and are looking to complete their first 10K race.

Most of you will have to fit training and racing around family, work and social constraints. These programmes can be modified to suit your needs and circumstances in-line with all of this.

The Quality runs are longer and the tempo should be increased to 90% of your estimated 10Km race pace.

More Running: