5K & 10K: Beginner to Intermediate
For runners past the run-walk stage who want a faster, stronger 5K or 10K, running 4-5 days a week.
Is this plan for you?
This plan is for those looking to run a faster and stronger 5k in 12 weeks. If you've advanced past a run/walk 5k plan, are looking to consistently run 4-5 days/week, and include speed workouts in your training, you're in the right place! If you'd like a run/walk plan, check out our free 5k plan.
For this plan, we suggest that you have already been running 19-24km per week for a couple of weeks and have previously peaked at least 24-32km per week or more while training for past races. This plan starts out at 23-26km and builds up to a peak mileage of 32-40km.
What's included
A 12-week calendar grid chart with every day specifically detailed with a training run. After the 12 weeks, there's a bonus week with post-race suggestions. The plan progresses with periodized phases to build your fitness, speed, and strength so that you peak for your goal race in 12 weeks time. The plan also includes a fillable form so you can write comments and thoughts for each run. The plan also has mindset training tips and inspirational quotes to keep you motivated.
Athlora Run Training Plan Guide covers everything you need to know to train intelligently and race your best. We're very thorough so all your questions will be answered. Topics covered include:
Also included is the Key Training Zone Intensity Chart that visually defines key workout efforts.
Ready to start 5K & 10K: Beginner to Intermediate?
Message us on WhatsApp and we'll help you get set up with this plan.
Want more personalised support?
Book a 1:1 consultation call with us for coaching. ₹500 for the call, credited towards your coaching fee if you sign up.