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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

5-10km running plans
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 WEEK TWO
Day 1 15 mins core work; 15 mins stretching Day 2 20 mins at 40% RPE Day 3 Rest Day 4 Day 5 10 mins at Rest 50% RPE; 5 x (1 min at 70% RPE + 2 min recovery jogs); 10 mins at 40% RPE Day 6 20 mins at 60% RPE Day 7 30 mins at 40% RPE Day 1 20 mins core work; 20 mins stretching Day 2 25-30 mins at 50% RPE Day 3 Rest Day 5 Day 4 10 mins at 50% Rest RPE; 20 mins fartlek. This can be based on time (1 min sprint), distance (400m sprint), or landmarks (sprint to that lamppost). 5 min cool-down jog Day 6 25 mins at 50% RPE

Day 7 30 mins at 40% RPE

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

WEEK FOUR

Day 6 15 mins at 30% RPE

Day 5 Rest

Day 7 5km

ILLUSTRATION: JAMIE CULLEN

Day 4 25 mins at 40% RPE, incorporating 6 x 45 secs at 100% RPE (flat-out sprinting)

Day 3 25 mins at 50% RPE

Day 2 10 mins at 50% RPE; 3 x (3 mins at 80% RPE with 3 min recovery jogs); 10 mins at 40% RPE

Day 1 20 mins core work; 20 mins stretching

Day 7 40 mins at 50% RPE

Day 6 20 mins at 60% RPE

Day 5 Rest

Day 4 10 mins at 50% RPE; 20 mins fartlek; 10 mins at 50% RPE

Day 3 20 mins core work; 20 mins stretching

Day 2 15 mins at 50% RPE, then 4 x (2 mins at 70% RPE with 90 sec recovery jog); then 10 mins at 40% RPE

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Day 3 30 mins core work; 20 mins stretching or 30 min swim

Day 4 60 mins at 60% RPE on undulating route

Day 5 Rest

Day 2 10 mins 50% RPE; 5 x (4 mins at 70% RPE with 3 min recovery jogs at 40% RPE); 10 mins 50% RPE

Day 6 20 mins at 50% RPE; 10 mins at 60% RPE; 20 mins at 50% RPE, 10 mins at 70% RPE; 5 mins at 30% RPE

Day 7 75 mins at 50% RPE

WEEK FOUR
Day 1 30 mins core work; 20 mins stretching or 30 min swim

Day 2 25 mins at 50% RPE; 4 x (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
Day 1 30 mins core work; 20 mins stretching or 30 min swim

WEEK THREE
Day 7 60 mins at 40% RPE Day 4 55 mins at 50% RPE

Day 2 25 mins at 40% RPE; 6 x (2 mins at 70% RPE with 2 min recovery jogs); 10 mins at 40% RPE

Day 6 Pyramid training: 10 mins at 30% RPE; 2 min intervals of 50/60/70/80/ 90/100/90/80/70/60/50% RPE, interspersed with 2 min recovery jogs Day 5 Rest

Day 5 Rest

Day 3 Rest

Day 6 25 mins at 30% RPE

Day 4 40 mins at 60% RPE

Day 4 50 mins at 60% RPE

Day 7 10km

Day 5 Rest

WEEK TWO

Day 6 50 mins at 50% RPE

Day 7 55 mins at 40% RPE

Day 1 30 mins core work; 20 mins stretching or 30 min swim

ILLUSTRATION: JAMIE CULLEN

Day 2 Day 3 25 mins at 40% 30 min swim RPE warm-up; or brisk walk 5 x (3 mins at 70% RPE, with 2½ min recovery jogs); 15 mins at 40% RPE

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