Dec | 7
Running Tips

5K and 10K Training Plans

The marathon may be the most glamorous of the race distances, but just because 5k and 10k races are short doesn’t mean they’re easy. In fact, they can be as easy or as difficult as you make them. New runners can use them to ease their way into the sport, while seasoned veterans can find new speed and fitness by following a challenging training plan.

Provided courtesy of Danny Mackey, coach of the Seattle, WA Brooks Beasts, these plans offer daily workouts so all you need to do is print yours and start training.

If you’re taking a break from long distances, these plans are good reminders that going fast is fun. It’s a different kind of test, but one that’s equally rewarding. Plus short races are cheaper than long ones, and saving some cash is a reward of its own.


You’ll want to be running about 15 miles a week before you start using the Beginner plans—but they’re suited to runners of all abilities.

Total mileage per week will vary with these plans since you’ll be switching between running for time and running for miles. Don’t sweat it! Make sure you’re running at the correct intensity and the mileage will take care of itself.

5K Beginner Training Plan- Miles

You’ve finished a few fun runs, and now you’re ready to set a goal and crush it. Check out this plan to level up your running.

Get the 5K Beginner Training Plan in kilometers here.

5K Advanced Training Plan- Miles

Move to the front of the pack (and maybe break out some racing flats) with this advanced 5k plan.

Get the 5K Advanced Training Plan in kilometers here.

10K Beginner Training Plan- Miles

If you’re looking for the sweet spot between a 5k and a half-marathon, the 10k could be the answer.

Get the 10K Beginner Training Plan in kilometers here.

10K Advanced Training Plan- Miles

If you’re ready to knock serious time off your PR, follow this plan to maximize both strength and speed.

Get the 10K Advanced Training Plan in kilometers here.


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