Welcome to the 5km to 10km Running Program.
The 5km to 10km running program is a 3-speed interval-based (jog/run/stride) program with walking recoveries. It presumes that you can run 5km in less than 35 minutes.
If you cannot run 5km in less than 35 minutes your chances of success in this program are reduced and the risk of injury is increased. The 1km to 5km program may be better suited to you to help you run 5km in under 35 minutes and can also be found on the TrainHeroic Marketplace.
Double-digit percentage speed improvements have been proven possible in a trained population, using a 3-speed running program. In an untrained population, the potential speed improvements are even greater.
In published studies about the 3-speed approach, there has been multiple benefits reported. They include:
- Reduce Run Times
- Reduced Fat Mass
- Increased Muscle Mass
- Increased Oxygen Use
- Reduced Lactic Acid Levels in the Blood
- Lower Total Cholesterol
- Lower 'Bad Cholesterol' (Low-Density Lipoproteins - LDLs)
- Reduced Resting Systolic Blood Pressure
- Improved Bone Mineral Activity
The 'Why' of the program is that you can currently run five kilometres, but struggle to reach greater distances (such as 10 kilometres). The 5km to 10km Running Program provides an efficient and effective way to do so.Features
Running Programs - Entry Test #2
First things first! Head out for a 1km time trial and make a note of how fast you run it in. Chuck the time in the session comments at the very end. To track your distance and time, if you have a smartwatch, most of these have this feature so you can use that. If you don't, Nike Run Club or Strava are good apps that do all of that as well. Have fun!
Running Programs - Entry Test #3
First things first! Head out for a 5km time trial and make a note of how fast you run it in. Chuck the time in the session comments at the very end. To track your distance and time, if you have a smartwatch, most of these have this feature so you can use that. If you don't, Nike Run Club or Strava are good apps that do all of that as well. Have fun!
Many people think they hate running. Mainly because they just run, continuously, on concrete. With no plan, no intention and no progress. They run for a month, hurt themselves & never run again. Annnnnd the cycle continues. It's time to stop that cycle.Get Running: 5km to 10km Program
FPCC 1st XI Club ChampionVerified Athlete
"The program changed the way I went about my training, it allowed me to be more specific and time efficient which accelerated my results and performance."
Southern Saints VFLW AthleteVerified Athlete
"The clear set out progression of the program/sessions helped me run further and faster than I thought! Smashed some PBs through this program which was a great bonus as well!"
Nunawading Victorian Youth LeagueVerified Athlete
"The program provided me with the ability to quickly and very effectively improve my fitness. I always felt motivated to get it done and always with such rewarding results."
Rowing Coach / Fitness EnthusiastVerified Athlete
"I have never like running before, as I didn’t know how to train properly. This program provided me with the tools and motivation I needed, and has changed the way I think about running, not to mention helping me achieve some big PBs"