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 wonder if you have more in you and whether could go a bit faster. 

I’m here to tell you that you can, and to help you do just that.

This guide includes four training plans – two for 5k runners and two for those taking on the 10k race distance. They’ll help you work towards your next goal, and even the one after that.

Over eight weeks, this guide 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.

All four training plans include interval training to help you get faster and stronger. Interval training doesn’t have to be complicated and it doesn’t need to leave you feeling a bit broken – I’ll show you how.

Inside this guide you’ll find four training plans: two for those training for a 5k and two for 10k.

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 mileage 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. It starts with 16 miles in total in week one, and builds to 21 miles total for your biggest training week.

10k Training Plans

Plan 1

This plan is for those who’ve recently completed their first 10k. It includes three runs per week. The mileage starts at 13 miles total in week one and builds to 18 miles total in your biggest training week.

Plan 2

If you’re comfortable running four times per week, this plan is for you. The mileage starts at 23 miles total in week one and builds to 27 miles total for your biggest  week.

This pack includes:

  • A 24-page ‘How to Run Faster’ training guide.
  • Two 8-week Faster 5k training plans.
  • Two 8-week Faster 10k training plans.
  • Video guides to warming-up and stretching.
  • A video explaining good running form.
  • Race day tips and advice to help you execute your race plan.
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‘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.