How to Run Faster at 5k and 10k

Helping you train for a new PB!

Completing a new race distance is a great feeling. Running further than you thought you could is an amazing achievement. But after a while you might start to eye the number on the clock and start to wonder if you could go a bit faster. I’m here to help you do just that.

This guide includes training plans for 5k and 10k race distances, to help you work towards your next goal.



Over eight weeks, the plans will help you train towards running a faster 5k or 10k. It will help you assess where you are and what sort of improvement you can achieve in your race times to really get focussed on your goal.

Inside this guide you’ll find four training plans:

  • for runners who’ve recently completed their first 5k
  • for those who have a little more experience at 5k
  • for those who’ve recently run their first 10k
  • plans for those who have run a few 10k races or further.

5k Training Plans

Plan 1
This plan is for those who’ve recently completed their first 5k. It includes 3 runs per week. The weekly milage starts at 10 and builds to 14 miles per week. The longest run is 6 miles.

Plan 2
For runners who are used to running three or four times per week and have some experience with interval sessions. X runs per week. The milage starts at XX and builds to XX per week.

10k Training Plans

Plan 1
This plan is for those who’ve recently completed their first 10k. It includes 3 runs per week. The milage starts at 13 and builds to 16 per week.

Plan 2
4 runs per week. The milage starts at 23 and builds to 27 miles per week.


‘How to Run Faster’ is designed for runners who have already completed a 5k or 10k race. If you’re yet to run your first 5k or 10k, you might find my How to Run 5k and How to Run 10K guides more useful to follow first.