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5k & 10k Training Programs              
Intermediate 5k Program
Week MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Rest 3-5 km run Rest 3-5 km run 20-40 minutes Rest 40-50 minutes
2 Rest 5-7 km run Rest 5-7 km run 20-40 minutes Rest 50-60 minutes
3 Rest 5-7 km run Rest 5-7 km run 20-40 minutes Rest 60-70 minutes
4 Rest 5-7 km run Rest 5-7 km run 20-40 minutes Rest 50-60 minutes
5 Rest 6-8 km run Rest 6-8 km run 20-40 minutes Rest 60-70 minutes
6 Rest 6-8 km run Rest 6-8 km run 20-40 minutes Rest 70-80 minutes
7 Rest 7-9 km run Rest 6-8 km run 20-30 minutes Rest 60-70 minutes
8 Rest 20' Tempo Rest 5-7 km run 20-40 minutes Rest 60-70 minutes
9 Rest Hills Rest 25' Tempo 20-40 minutes Rest 70-80 minutes
10 Rest 6-8 km run Rest 25' Tempo 20-40 minutes Rest 70-80 minutes
11 Rest Hills Rest 20' Tempo 20-30 minutes Rest 50-60 minutes
12 Rest 3-5 km run Rest 3-5 km run Rest Rest Race Day
**Hills:
  • 4-6 sets of hills with a 3 minute recovery in between each hill. The hill should be around 3-5 minutes long to run up. A slight slope is preferred
  • Your heart Rate should be 65-80% of max (roughly 220-age); or average HR of a recent 10km race
**Tempo:
  • 15-30 minutes of an aggressive consistent pace. Your heart rate should be similar to the 10km race HR or the pace at which holding a conversation becomes difficult.
  • **minutes based on 30 min 5km adjust as a relative % of estimated 5km time, no less than 15 min.
  • Eg. Estimated 5km time = 25:00, then week 8 tempo ~16-18 mins.
  • Could also break up the tempo into 3x7-10 minute reps with 2 min jog rest in between.
Intermediate 10k Program
Week MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Rest 5km run Rest 7km run 20-50 minutes Rest 45-60 minutes
2 Rest 7km run Rest 7-10 km run 20-50 minutes Rest 50-60 minutes
3 Rest 8km run Rest 8-10 km run 20-50 minutes Rest 60-70 minutes
4 Rest 8km run Rest 8-10 km run 20-40 minutes Rest 50-70 minutes
5 Rest 8km run Rest 8-10 km run 30-40 minutes Rest 80-90 minutes
6 Rest 8km run Rest 8-10 km run 30-40 minutes Rest 80-90 minutes
7 Rest 9km run Rest 8-10 km run 30-40 minutes Rest 65-80 minutes
8 Rest 20' Tempo Rest 7-10km run 30-40 minutes Rest 80-90 minutes
9 Rest 9km run Rest Hills 30-40 minutes Rest 80-90 minutes
10 Rest 8 km run Rest 25' Tempo 30-40 minutes Rest 60-70 minutes
11 Rest Hills Rest 7-10km run 40-50 minutes Rest 70-80 minutes
12 Rest 30' Tempo Rest Hills 30-40 minutes Rest 80-90 minutes
13 Rest 8km run Rest 30' tempo 30-40 minutes Rest 60-70 minutes
14 Rest Hills Rest 25' Tempo 45-60 minutes Rest 70-90 minutes
15 Rest 9km run Rest Hills 40-50 minutes Rest 50-60 minutes
16 Rest 20' Tempo Rest 20-30 minutes Rest Rest Race Day
**Hills:
  • 4-6 sets of hills with a 3 minute recovery in between each hill. The hill should be around 3-4 minutes long to run up.
  • A slight slope is preferred, but flat sections are fine too.
    • Your heart rate should be 75-90% of max (roughly 220-age); or average HR of a recent 5km race by the final reps.
  • Total run time should be ~12-18 minutes; as you progress, the hill reps should be done faster.
**Tempo:
  • 15-30 minutes of an aggressive consistent pace. Your heart rate should be similar to the 10km race HR or the pace at which holding a conversation becomes difficult.
  • **minutes based on 60 min 10km adjust as a relative % of estimated 10km time, no less than 15 min.
  • Eg. Estimated 10km time = 45:00, then week 8 tempo = 15 mins
  • Could also break up the tempo into 3x7-10 minute reps with 2 min jog rest in between. Total run time should be at or slightly above time listed.
  • Eg. Week 10 tempo = 25 mins. Could be broken up into 3x8-9 mins with 2 mins rest (24-27 mins total tempo time)
**Strides:
  • 1-2 times per week, end your run with 4-5x15-20s strides to improve your leg speed. Smooth and relaxed!
  • Rest as much as you feel you need to keep them relaxed


Edmonton | Calgary