NEWS FLASH
  • Athletics Ireland reached 60,000+ members

  • Irish Life Health National Senior & Juvenile Even Age Championships 2017

  • Trail World and Long Distance Mountain Running Championships 2018

  • Gary O’Hanlon is Irish National Marathon Champion 2017

  • Throws Workshops

5km to 10km Training Plan

Scroll Table to view all information
  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Wk 1 30 min easy 30 min – 6 x 1min REST 5Km easy 5Km easy REST 45 mins
Wk 2 30 min easy 35 min – 7 x 1min REST 6Km easy 5Km easy REST 50 mins
Wk 3 30 min easy 40 min – 4 x 30 sec + 1min Hills REST 6Km easy 6Km easy REST 55 mins
Wk 4 30 min easy Rest/20 min easy 5km Race REST 5Km easy REST 1 hr
Wk 5 30 min easy 40 min - 5 x 2min REST 7Km easy 6Km easy REST 1 hr
Wk 6 40 min easy 40 min – 4 x 3+2min REST 8Km easy 7Km easy REST 1 hr
Wk 7 40 min easy 30 min easy REST 8Km easy 7Km easy REST 5 mile race
Wk 8 REST 40 min – Short Pyramids REST 8Km easy 8km Tempo REST 1 hr 10 min
Wk 9 40 min easy 40 min – 8 x 1min Hills REST 8Km easy 8km – Last 3km at race pace REST 1 hr 10 min
Wk 10 40 min easy 45 min – 4 x 3+2min REST 8Km easy 8km Tempo REST 1 hr 10 min
Wk 11 40 min easy 45 min – 5 x 2min REST 8Km easy 8km Tempo REST 1 hr 15 min
Wk 12 40 min easy 45 min – Tempo REST 8Km easy 8km – Last 3km at race pace REST 1 hr 15 min
Wk 13 40 min easy 40 min – 4 x 30sec + 1min Hills REST 7Km easy 7km Tempo REST 1 hr
Wk 14 30 min easy 8Km easy REST 7Km easy 20 mins easy REST 5 km Race
Wk 15 REST 8Km easy REST 8k long Pyramids 7Km easy REST 1 hr
Wk 16 40 min easy 45 min – 4 x 3+2 min REST 6Km easy 5Km easy REST 1 hr
Wk 17 30 min easy 8Km easy REST 5Km easy Rest/20 min easy 10K Race   REST

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