Virtus Human Performance

General Fitness, Endurance
Coach
Virtus Performance

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
3 sessions per week
Must use App app to view and log training
Program Training
benefit-image-0
Increase Run Distance
The 1km to 5km program expects that you can currently 1km in less than 7mins and provides an efficient and effective path to reaching your 5km goal.
benefit-image-1
Decreasing Run Times
How would you like to reduce your time trial running time by double-digit percentages in 7 weeks? I think you’d probably like that very much, right? Well, this kind of speed improvement has been proven possible, in trained runners, using a 3-speed running program. In untrained runners, the potential speed improvements are even higher using a 3-speed approach. `
benefit-image-2
Improved Performance & Health Benefits
In published studies about the 3-speed approach, there were multiple benefits reported. They included reduced fat mass, increased muscle mass, increased oxygen use, reduced lactic acid levels in the blood, lower total cholesterol and “bad-cholesterol (low-density lipoproteins – LDLs), reduced resting systolic blood pressure and improved bone mineral activity.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 3 days per week
3-speed interval running training that’s accessible and challenging for athletes of any level or background
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Monday
5km to 10km Running Program Entry Test #2

Conditioning

A

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!

Thursday
5km to 10km Running Program Entry Test #3

Conditioning

A

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!

closer-image-1
closer-image-2
Time for a change? Don't know where to start?

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
closer-image-3
FAQs
What surface should I run on?
Try and run on grass, gravel or an athletics track and not on concrete unless you are used to running on concrete. If you're training for an event such as fun run that is on concrete, you should train on concrete to prepare yourself for such an event.
What if I miss a day?
Not a worry what so ever, you can go back to the session you're up to on TrainHeroic and continue from there
How do I track the intervals?
If you have a Garmin watch, you can program the intervals onto most watches through the ConnectApp. If you don't have a Garmin watch, many apps in the App & Android store have the capability to input intervals. Personally, I use an app called 'Interval Timer' with a black and white stopwatch icon.
The Proof
verified-athlete-avatar Brodie Symons

FPCC 1st XI Club Champion

Verified 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."

verified-athlete-avatar Kelly Thompson

Southern Saints VFLW Athlete

Verified 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!"

verified-athlete-avatar Emily Ferrier

Nunawading Victorian Youth League

Verified 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."

verified-athlete-avatar Bianca Litchfield

Rowing Coach / Fitness Enthusiast

Verified 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"

Running: 5km to 10km Program