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OverviewGet ready to achieve your personal best over 5km with this 10-week training plan. Designed for runners of all levels, it combines tempo runs, interval training, hill repeats, fartlek sessions, and long runs to improve speed, endurance, and overall performance. Lace up your shoes and get ready for success!Powered by EnduraprepThis training plan is powered by running and triathlon performance specialists, Endruaprep. Take your fitness to the next level with professional endurance coaching for triathlon, cycling & running.DisclaimerYou should consult a physician before you begin any strenuous exercise program, such as the one described here, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any portion of this training program, stop immediately and seek medical evaluation. Rokman disclaims any liability, personal or professional, resulting from the direct application or misapplication of any training procedure, technique, or guidance described in this guide.IntroductionWelcome to the 10-week training plan designed to help you improve your personal best over a 5km run. This plan is suitable for runners with a basic level of fitness and running experience who are looking to challenge themselves and achieve their best performance in a 5km race. Whether you're a recreational runner or a seasoned athlete, this plan aims to enhance your speed, endurance, and overall running ability.The primary objective of this training plan is to guide you through a progressive and structured program that will enable you to reach your full potential over the 5km distance. Throughout the 10 weeks, you will engage in a variety of workouts that target different aspects of your running fitness, including tempo runs, interval training, hill repeats, fartlek sessions, and long runs.Tempo runs are designed to improve your lactate threshold, allowing you to sustain a higher pace for a longer duration. By incorporating comfortably hard-paced segments into your training, you will enhance your running economy and mental toughness.Interval training is a key component of this plan and involves shorter, faster-paced efforts with specified recovery periods. This form of training will enhance your speed, anaerobic capacity, and ability to maintain a strong pace throughout the race.Hill repeats are included to improve your leg strength and power, which are essential for conquering inclines and maintaining pace on varied terrain. By running up moderate hills at a hard effort and recovering on the downhill, you'll build both physical and mental resilience.Fartlek sessions introduce variability and speed into your training. These workouts consist of alternating periods of easy running and faster-paced running, allowing you to improve your ability to change gears and adapt to different paces during a race.Long runs serve as the backbone of your endurance training, gradually increasing in duration over the weeks. These runs will build your stamina, mental fortitude, and confidence to cover the 5km distance with ease.It's important to note that this training plan is adaptable to your individual needs and fitness level. You can adjust the distances, durations, and paces to suit your capabilities and progress at a pace that is comfortable for you. Additionally, listen to your body throughout the training process, and if needed, make modifications to the plan to prevent overexertion or injury.Remember, consistency, dedication, and proper recovery are key to achieving your personal best over the 5km distance. Stay committed to the plan, fuel your body with proper nutrition, prioritize rest and recovery, and always listen to your body.Best of luck with your training, and may this plan help you surpass your previous achievements and set a new personal best over 5km!How to use this planWe understand time is precious and schedules can be hectic. But don’t worry, we’ve got your back with our super adaptable training program. We’ll make it easy peasy for you to squeeze in some training time between your daily grind.Here are a few rules to remember:The Schedule is a just a Guide and can be adjustedDon’t like the training schedule? No problemo! Consider it written in pencil, so you can use both the eraser and pencil to tailor the program to your liking. It’s all about making it work for YOU.Fitting in Challenges/RacesIf you are taking on this training plan alongside a Rokman Challenge Series, here’s our advice on how to fit it all in.Replace workouts with ChallengesYou don’t HAVE to cram in a challenge activity every week. Nope, not at all! Instead, why not switch out one of your usual training sessions for a badass challenge activity? Alternatively, one of your training sessions could contribute to the challenge activity.Give yourself time to recover–beforehand and afterwardsYou may want to back off in terms of distance or pace a few days prior to the challenge. Be sure to give yourself a day or two of rest and recovery after it’s over, too.Training ScheduleWeek 1:Day 1: Easy Run (30 minutes at a comfortable pace)Day 2: Rest or cross-trainingDay 3: Interval Training (3 sets of 400-meter repeats at a faster pace with 2-minute recovery between each set)Day 4: Rest or cross-trainingDay 5: Tempo Run (20 minutes at a comfortably hard pace)Day 6: RestDay 7: Long Run (40-45 minutes at an easy pace)Week 2:Day 1: Easy Run (35 minutes)Day 2: Rest or cross-trainingDay 3: Interval Training (4 sets of 400-meter repeats at a faster pace with 2-minute recovery between each set)Day 4: Rest or cross-trainingDay 5: Tempo Run (25 minutes)Day 6: RestDay 7: Long Run (45-50 minutes)Week 3:Day 1: Easy Run (40 minutes)Day 2: Rest or cross-trainingDay 3: Hill Repeats (5-6 repetitions of running up a moderate hill at a hard effort, jogging down for recovery)Day 4: Rest or cross-trainingDay 5: Interval Training (6 sets of 400-meter repeats)Day 6: RestDay 7: Long Run (50-55 minutes)Week 4:Day 1: Easy Run (45 minutes)Day 2: Rest or cross-trainingDay 3: Hill Repeats (6-7 repetitions of running up a moderate hill at a hard effort, jogging down for recovery)Day 4: Rest or cross-trainingDay 5: Tempo Run (30 minutes)Day 6: RestDay 7: Long Run (55-60 minutes)Week 5:Day 1: Easy Run (50 minutes)Day 2: Rest or cross-trainingDay 3: Hill Repeats (7-8 repetitions)Day 4: Rest or cross-trainingDay 5: Interval Training (8 sets of 400-meter repeats)Day 6: RestDay 7: Long Run (60-65 minutes)Week 6:Day 1: Easy Run (40 minutes)Day 2: Rest or cross-trainingDay 3: Hill Repeats (8-9 repetitions of running up a moderate hill at a hard effort, jogging down for recovery)Day 4: Rest or cross-trainingDay 5: Tempo Run (35 minutes)Day 6: RestDay 7: Long Run (65-70 minutes)Week 7:Day 1: Easy Run (55 minutes)Day 2: Rest or cross-trainingDay 3: Hill Repeats (8-10 repetitions)Day 4: Rest or cross-trainingDay 5: Interval Training (10 sets of 400-meter repeats)Day 6: RestDay 7: Long Run (70-75 minutes)Week 8:Day 1: Easy Run (60 minutes)Day 2: Rest or cross-trainingDay 3: Hill Repeats (10-11 repetitions of running up a moderate hill at a hard effort, jogging down for recovery)Day 4: Rest or cross-trainingDay 5: Tempo Run (40 minutes)Day 6: RestDay 7: Long Run (75-80 minutes)Week 9:Day 1: Easy Run (65 minutes)Day 2: Rest or cross-trainingDay 3: Hill Repeats (10-12 repetitions)Day 4: Rest or cross-trainingDay 5: Interval Training (12 sets of 400-meter repeats)Day 6: RestDay 7: Long Run (80-85 minutes)Week 10:Day 1: Easy Run (40 minutes)Day 2: Rest or cross-trainingDay 3: Rest or cross-trainingDay 4: Tempo Run (45 minutes)Day 5: RestDay 6: RestDay 7: Race Day!Training DetailsHill Repeats:Find a moderately steep hill that takes approximately 60-90 seconds to run up at a hard effort.Warm up with a 10-minute easy jog.Start at the base of the hill and run up at a hard effort, aiming to maintain a consistent pace.Jog back down the hill for recovery.Repeat the hill run and recovery jog 5-6 times.Cool down with a 10-minute easy jog.Fartlek Training:Fartlek training involves alternating between periods of easy running and faster-paced running. The idea is to introduce variations in pace and intensity throughout the run.Warm up with a 10-minute easy jog.Begin by running at an easy pace for a set period of time, such as 2 minutes.After the easy period, increase your pace to a faster effort for a specified distance or time, such as 400 meters or 1 minute.Return to an easy pace for a recovery period, such as 1-2 minutes or until you feel ready to pick up the pace again.Repeat this pattern of easy running, faster-paced running, and recovery for the duration of your run, aiming for a total time of 30-45 minutes.Cool down with a 10-minute easy jog.Tempo Runs:Tempo runs are performed at a comfortably hard pace, just below your race pace. They help improve your lactate threshold and running economy.Start with a 10-minute warm-up of easy running.Run at a comfortably hard pace for the prescribed time or distance. Increase the duration as you progress through the plan.Aim to maintain a consistent effort throughout the tempo run.Finish with a 5-10 minute cool-down of easy running.Interval Training:Interval training involves running at a faster pace for shorter distances or durations with specific recovery periods. It helps improve speed and endurance.Start with a 10-minute warm-up of easy running.Perform the prescribed number of sets/repeats with the specified distance and recovery period.For example, if the plan states "6 sets of 400-meter repeats with 2-minute recovery," you would run 400 meters at a faster pace, then take a 2-minute recovery jog or walk before starting the next repeat.Aim to maintain a consistent effort and pace throughout each repeat.Finish with a 5-10 minute cool-down of easy running.Long Runs:Long runs are performed at an easy pace and help build endurance and stamina.Start with a comfortable pace that allows you to maintain a conversation.Increase the duration gradually as you progress through the plan.Aim to cover the prescribed distance or time at a steady, easy pace.It's important to prioritise the duration of the long run over speed.Hydrate properly and fuel if necessary during longer long runs (e.g., 75-80 minutes and above).Finish with a 5-10 minute cool-down of easy running.Running TipsFocus on good formProper form can help you run more efficiently and reduce the risk of injury. Keep your shoulders relaxed, your arms at a 90-degree angle, and your stride short and quick.Use the right shoesInvesting in a good pair of running shoes can help protect your feet and joints, and make your runs more comfortable. Look for shoes that fit well, provide good support, and are designed for your foot type and running style.Listen to your bodyIt’s normal to feel some discomfort or fatigue during your runs, but it’s important to listen to your body and avoid pushing yourself too hard. If you experience pain or discomfort, slow down or stop and rest as needed.Mix it upVariety is key to preventing boredom and making progress. Mix up your running routes, try different types of runs (such as intervals or hills), and consider adding in other forms of cardio such as cycling or swimming to keep things interesting.Some Basic AdviceIf you’re tiredFigure out why. Feeling fatigued is normal as your training progresses, but make sure you’re supporting yourself in all other aspects of your life: get enough sleep, eat right, hydrate properly, respect recovery days and wear the proper shoes. Sometimes the best training is to focus on recovery and rest.If you have a bad workoutMove on to the next one. Some runs are just terrible–sometimes there’s no reason, sometimes there is. Take a moment to see if there’s a reason and learn something about yourself if there is. Being comfortable with a bad run is just as important as the joy of a great run.If you’re hurtStop running. There is a difference between hurting and being hurt. It’s essential to listen to and learn from your body throughout your training. Sometimes missing miles in the present lets you run better miles in the future. We know it’s not easy for an athlete to hold back or take off some days.

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