5k to 10k Training Plan

Take these runs nice and easy. Run at a pace you could hold a conversation and aim to run continuously without stopping to walk.

Tuesday night training is a mix of interval sessions, tempo runs, fartlek sessions and hill training.

Tuesday sessions often take place at tracks across the city or from The ARC. Please check Spond for the latest updates and to sign up to runs.

There's nothing better than a GFR chatty run and today is your chance! Pick a pace that allows you to hold full conversations so you can spill the tea. If you cannot make it to a GFR run, do the distance on your own at an easy pace. There are often 2 options on these runs and you should pick the distance that you feel comfortable with based on how your training is going. 

Rest and recovery is key in training. Rest will allow your body to recover after runs so you can then perform at your best in future sessions and help avoid injury. This not only means taking a rest day from training but also making sure you get at least 8 hours of sleep, eating a balanced diet including drinking enough water and avoiding stress. Aim for at least 1 full rest day per week.

The main benefit of strength and conditioning is it strengthens muscles and joints therefore reducing the risk of injury. If you don’t have access to a gym, it can be completed at home using body weight exercises focusing on lower body and core. Aim for 30 - 45 minutes 1-2 times a week.

This will improve your cardiovascular fitness, prevent injury, and strengthen muscles running may not be targeting. Cross training includes cycling, swimming, hiking, yoga, etc. Aim for at least 30 - 45 minutes, 1-2 times a week.