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5-10km running plans If you’re already able to do a 20-minute jog without stopping, follow these
training plans to gradually build up your pace and endurance. Choose
between a 5km or 10km target and start unleashing those endorphins

Before you begin

Always spend 5 minutes on a walking
warm-up and 10-15 minutes on a gentle
stretching cool-down. RPE is your rate
of perceived exertion. Running at 40%
RPE means running at 40% of what
you think is your maximum effort.
The cross-training (non-running)
sessions below build core strength
and flexibility and help prevent injury.

5KM: WEEK ONE

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
15 mins core 20 mins at Rest 10 mins at Rest 20 mins at 30 mins at 20 mins 25-30 mins Rest 10 mins at 50% Rest 25 mins at
work; 15 mins 40% RPE 50% RPE; 60% RPE 40% RPE core work; at 50% RPE RPE; 20 mins 50% RPE

WEEK TWO
stretching 5 x (1 min at 20 mins fartlek. This
70% RPE + stretching can be based
2 min recovery on time (1 min
jogs); 10 mins sprint), distance
at 40% RPE (400m sprint),
or landmarks
(sprint to that
lamppost). 5 min
cool-down jog

Day 7
30 mins at 40% RPE

WEEK THREE
Day 1
20 mins core work;
20 mins stretching

Day 6 Day 5 Day 4 Day 3 Day 2 Day 1 Day 7 Day 6 Day 5 Day 4 Day 3 Day 2
15 mins at Rest 25 mins at 25 mins at 10 mins at 20 mins core 40 mins at 20 mins at Rest 10 mins at 50% 20 mins core 15 mins at 50%
30% RPE 40% RPE, 50% RPE 50% RPE; 3 x work; 20 mins 50% RPE 60% RPE RPE; 20 mins work; 20 mins RPE, then 4 x
WEEK FOUR

incorporating (3 mins at 80% stretching fartlek; 10 mins stretching (2 mins at 70%

6 x 45 secs RPE with 3 min at 50% RPE RPE with 90 sec
at 100% recovery jogs); recovery jog);
RPE (flat-out 10 mins at then 10 mins

ILLUSTRATION: JAMIE CULLEN

sprinting) 40% RPE at 40% RPE

Day 7
5km
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Day 3 Day 4 Day 5 Day 6 Day 7

30 mins core work; 20 mins 60 mins at Rest 20 mins at 75 mins at
WEEK FOUR
stretching or 30 min swim 60% RPE on 50% RPE; 10 50% RPE Day 1
undulating mins at 60% 30 mins core work; 20 mins
route RPE; 20 mins stretching or 30 min swim
at 50% RPE,
10 mins at 70%
RPE; 5 mins at
Day 2 30% RPE
10 mins 50% RPE; 5 x
(4 mins at 70% RPE with Day 2
3 min recovery jogs at 40% 25 mins at 50% RPE; 4 x
RPE); 10 mins 50% RPE (5 mins at 70% RPE with
3 min recovery jogs at 40%
RPE); 10 mins at 50% RPE
Day 1
30 mins core work; 20 mins
stretching or 30 min swim Day 3
30 min gentle swim or rest

10KM: WEEK ONE WEEK THREE

Day 1 Day 7 Day 4
30 mins core work; 20 mins 60 mins at 40% RPE 55 mins at 50% RPE
stretching or 30 min swim

Day 2 Day 6 Day 5

25 mins at 40% RPE; Pyramid training: Rest
6 x (2 mins at 70% RPE with 10 mins at 30% RPE; 2 min
2 min recovery jogs); 10 mins intervals of 50/60/70/80/
at 40% RPE 90/100/90/80/70/60/50%
RPE, interspersed with 2 min
recovery jogs

Day 3 Day 5 Day 6

Rest Rest 25 mins at 30% RPE

Day 4 Day 4 Day 7

40 mins at 60% RPE 50 mins at 60% RPE 10km

Day 5 Day 6 Day 7 Day 1 Day 2 Day 3

Rest 50 mins at 55 mins at 30 mins core 25 mins at 40% 30 min swim
50% RPE 40% RPE work; 20 mins RPE warm-up; or brisk walk
WEEK TWO

stretching or 5 x (3 mins at
30 min swim 70% RPE, with
2½ min recovery
jogs); 15 mins

ILLUSTRATION: JAMIE CULLEN

at 40% RPE