Training sessions to help you achieve your parkrun goal
The popular series of parkrun events are nearly back with us and we suggest 10 sessions that should enable you to reach your target times.
To see a more detailed breakdown of why to do the sessions go here
Here are the various session suggestions from 15 to 30 minutes.
Run 1: Race pace: Kilometre reps at goal pace with 2 minute recoveries
Aim for 5-6 reps around 2:58-3:00 kilometre reps having a two minute jog or alternatively start reps every five minutes. Ideally start at three minutes and gradually get faster.
Run 2: Improving speed: 10 x 400m reps at 5 seconds per 400m faster than goal pace with one minute recovery
Aim for times around 65-67 - you can have a minute recovery or alternatively start reps every 2 minutes 30 which gives a little longer in recovery time.
Run 3: Race pace or improving speed: 3km time trial or race
If you are aiming to acclimatise your body to 15:00 pace then 9:00 is the obvious target but a flat out 3000m time trial or race could be in the vicinity of 8:45.
Run 4: Improving speed: 5km two minutes outside goal pace but put 10 bursts of 200m at just inside goal pace but recover over at least a minute before accelerating again
Aim for a 5km time around 17 minutes but once warmed up put some faster bursts in at sub-15 pace.
Run 5: Race pace: 2000m at goal pace, 2000m recovery, 1000m as fast as you can (approx 16:00)
Start out with a 6 minute 2km, then drop back to 7:00-7:30 for the next 2km but then try and blast the final kilometre well inside three minutes.
Run 6: Race pace: Two paced 5km (approx 16:00)
Aim for alternating kilometres of 3:00, 3:30, 3:00, 3:30, 3:00.
Run 7: Improving speed and acceleration - 5km acceleration run (approx 16:40)
Pick up 15 seconds every kilometre - 3:50, 3:35, 3:20, 3:05, 2:50.
Run 8: Improving early speed: Fast start 5km (approx 16:25 or 17:25)
The opposite of run 7 - go out inside 15:00 pace but ease back each kilometre - 2:55, 3:10, 3:30, 3:45 - last kilometre optional either 3:00 or 4:00!
Run 9: Speed endurance: 10km at a pace 20-30 seconds a kilometre slower than goal pace (approx 34:00-35:00)
This is a hard pace to build endurance but you should be capable of two to three minutes faster if you ran flat out.
Run 10: Steady endurance run of a hour - 40 seconds to a minute slower per kilo than 5km goal pace (approx 10 miles in a hour)
Steady just to build endurance.
Run 1: Race pace: Kilometre reps at goal pace with 2 minute recoveries
Aim for 5-6 reps around 3:10-3:12 Kilometre reps having a two minute jog or alternatively start reps every five minutes. Ideally gradually get faster.
Run 2: Improving speed: 10 x 400m reps at 5 seconds per 400m faster than goal pace with one minute recovery
Aim for times around 70-72- you can have a minute recovery or alternatively start reps every 2 minutes 30 which gives a little longer in recovery time.
Run 3: Race pace or improving speed: 3km time trial or race
If you are aiming to acclimatise your body to 16:00 pace then 9:36 is the obvious target but a flat out 3000m time trial or race could be in the vicinity of 9:10-9:20.
Run 4: Improving speed: 5km two minutes outside goal pace but put 10 bursts of 200m at just inside goal pace but recover over at least a minute before accelerating again
Aim for a 5km time around 18 minutes but once warmed up put some faster bursts in at sub-16 pace.
Run 5: Race pace: 2000m at goal pace, 2000m recovery, 1000m as fast as you can (approx 17:00)
Start out with a 6:20 2km, then drop back to 7:30-8:00 for the next 2km but then try and blast the final kilometre well inside 3:10.
Run 6: Race pace: Two paced 5km (approx 16:00)
Aim for alternating kilometres of 3:00, 3:30, 3:00, 3:30, 3:00.
Run 7: Improving speed and acceleration - 5km acceleration run (approx 17:30)
Pick up 15 seconds every kilometre - 4:00, 3:45, 3:30, 3:15, 3:00.
Run 8: Improving early speed: Fast start 5km (approx 17:35 or 18:35)
The opposite of run 7 - go out inside 16:00 pace but ease back each kilometre - 3:10, 3:30, 3:45, 4:00- last kilometre optional either 3:10 or 4:10!
Run 9: Speed endurance: 10km at a pace 20-30 seconds a kilometre slower than goal pace (36:00-37:00)
This is a hard pace to build endurance but you should be capable of two to three minutes faster if you ran flat out
Run 10: Steady endurance run of a hour-65min - 40 seconds to a minute slower per kilo than 5km goal pace (approx 10 miles in 63-65min)
Steady just to build endurance.
Run 1: Race pace: Kilometre reps at goal pace with 2 minute recoveries
Aim for 5-6 reps around 3:20-3:24 Kilometre reps having a two minute jog or alternatively start reps every five minutes.. Ideally gradually get faster.
Run 2: Improving speed: 10 x 400m reps at 5 seconds per 400m faster than goal pace with one minute recovery
Aim for times around 75-77- you can have a minute recovery or alternatively start reps every 2 minutes 30 which gives a little longer in recovery time.
Run 3: Race pace or improving speed: 3km time trial or race
If you are aiming to acclimatise your body to 17:00 pace then 10:12 is the obvious target but a flat out 3000m time trial or race could be in the vicinity of 9:45-9:50.
Run 4: Improving speed: 5km two minutes outside goal pace but put 10 bursts of 200m at just inside goal pace but recover over at least a minute before accelerating again
Aim for a 5km time around 19 minutes but once warmed up put some faster bursts in at sub-17 pace.
Run 5: Race pace: 2000m at goal pace, 2000m recovery, 1000m as fast as you can (approx 18:15)
Start out with a 6:45 2km, then drop back to 8:00-8:30 for the next 2km but then try and blast the final kilometre well inside 3:20.
Run 6: Race pace: Two paced 5km (approx 17:40)
Aim for alternating kilometres of .3:20, 3:50, 3:20, 3:50, 3:20.
Run 7: Improving speed and acceleration - 5km acceleration run (approx 17:45)
Pick up 15 seconds every kilometre - 4:15, 4:00, 3:45, 3:30, 3:15.
Run 8: Improving early speed: Fast start 5km -(approx 17:35 or 18:35)
The opposite of run 7 - go out inside 17:00 pace but ease back each kilometre - 3:10, 3:30, 3:45, 4:00- last kilometre optional either 3:10 or 4:10!
Run 9: Speed endurance: 10km at a pace 20-30 seconds a kilometre slower than goal pace (38:00-39:00)
This is a hard pace to build endurance but you should be capable of two to three minutes faster if you ran flat out
Run 10: Steady endurance run of a hour- - 40 seconds to a minute slower per kilo than 5km goal pace (approx 9 miles/15km in 60min)
Steady just to build endurance.
Run 1: Race pace: Kilometre reps at goal pace with 2 minute recoveries
Aim for 5-6 reps around 3:32-3:36 Kilometre reps having a two minute jog or alternatively start reps every five minutes..Ideally start more around 3:36-3:40 and gradually get faster.
Run 2: Improving speed: 10 x 400m reps at 5 seconds per 400m faster than goal pace with one minute recovery
Aim for times around 80-82 - you can have a minute recovery or alternatively start reps every 2 minutes 30 which gives a little longer in recovery time.
Run 3: Race pace or improving speed: 3km time trial or race
If you are aiming to acclimatise your body to 18:00 pace then 10:48 is the obvious target but a flat out 3000m time trial or race could be in the vicinity of 10:30.
Run 4: Improving speed: 5km two minutes outside goal pace but put 10 bursts of 200m at just inside goal pace but recover over at least a minute before accelerating again
Aim for a 5km time around 20 minutes but once warmed up put some faster bursts in at sub-18 pace.
Run 5: Race pace: 2000m at goal pace, 2000m recovery, 1000m as fast as you can (approx 18:40)
Start out with a 7:10 2km, then drop back to 8:00 for the next 2km but then try and blast the final kilometre well inside 3:30.
Run 6: Race pace: Two paced 5km (approx 18:55)
Aim for alternating kilometres of 3:35, 4:05, 3:35, 4:05, 3:35.
Run 7: Improving speed and acceleration - 5km acceleration run (approx 19:35)
Pick up 15 seconds every kilometre - 4:25, 4:10, 3:55, 3:40, 3:25.
Run 8: Improving early speed: Fast start 5km (approx 19:00 or 20:00)
The opposite of run 7 - go out inside 18:00 pace but ease back each kilometre - 3:30, 3:45, 4:00, 4:15 - last kilometre optional either 3:30 or 4:30!
Run 9: Speed endurance: 10km at a pace 20-30 seconds a kilometre slower than goal pace (approx 40:00-41:00)
This is hard to build endurance but you should be capable of two to three minutes faster if you ran flat out
Run 10: Steady endurance run of a hour - 40 seconds to a minute slower per kilo than 5km goal pace (approx 4:15 a kilo) 9 miles/15km in approx 63-65min)
Steady just to build endurance.
Run 1: Race pace: Kilometre reps at goal pace with 2 minute recoveries
Aim for 5-6 reps around 3:45-3:48 kilometre reps having a two minute jog or alternatively start reps every five minutes. Ideally start just inside 3:50 and gradually get faster.
Run 2: Improving speed: 10 x 400m reps at 5 seconds per 400m faster than goal pace with one minute recovery
Aim for times around 85-87 - you can have a minute recovery or alternatively start reps every 3 minutes which gives a little longer in recovery time.
Run 3: Race pace or improving speed: 3km time trial or race
If you are aiming to acclimatise your body to 19:00 pace then 11:24 is the obvious target but a flat out 3000m time trial or race could be in the vicinity of 11:00-11:10.
Run 4: Improving speed: 5km two minutes outside goal pace but put 10 bursts of 200m at just inside goal pace but recover over at least a minute before accelerating again
Aim for a 5km time around 21 minutes but once warmed up put some faster bursts in at sub-19 pace.
Run 5: Race pace: 2000m at goal pace, 2000m recovery, 1000m as fast as you can (approx 19:45)
Start out with a 7:30 2km, then drop back to 8:30 for the next 2km but then try and blast the final kilometre well inside 3:45.
Run 6: Race pace: Two paced 5km (approx 19:45)
Aim for alternating kilometres of 3:45, 4:15, 3:45, 4:15, 3:45.
Run 7: Improving speed and acceleration - 5km acceleration run (approx 20:25)
Pick up 15 seconds every kilometre - 4:35, 4:20, 4:05, 3:50, 3:35.
Run 8: Improving early speed: Fast start 5km (approx 19:50 or 20:50)
The opposite of run 7 - go out inside 19:00 pace but ease back each kilometre - 3:40, 3:55, 4:10, 4:25 - last kilometre optional either 3:40 or 4:40!
Run 9: Speed endurance: 10km at a pace 20-30 seconds a kilometre slower than goal pace (approx 42:00-43:00)
This is a hard pace to build endurance but you should be capable of up to two minutes faster if you ran flat out
Run 10: Steady endurance run of approx 65min - 40 seconds to a minute slower per kilo than 5km goal pace (approx 4:30 kilos) so approx 9M/15km in 65-67min
Steady just to build endurance.
Run 1: Race pace: Kilometre reps at goal pace with 2 minute recoveries
Aim for 5-6 reps around 3:56-4:00 kilometre reps having a two minute jog or alternatively start reps every six minutes. Ideally start at four minutes and gradually get faster.
Run 2: Improving speed: 10 x 400m reps at 5 seconds per 400m faster than goal pace with one minute recovery
Aim for times around 90 - you can have a minute recovery or alternatively start reps every 3 minutes which gives a little longer in recovery time.
Run 3: Race pace or improving speed: 3km time trial or race
If you are aiming to acclimatise your body to 20:00 pace then 12:00 is the obvious target but a flat out 3000m time trial or race could be in the vicinity of 11:45.
Run 4: Improving speed: 5km two minutes outside goal pace but put 10 bursts of 200m at just inside goal pace but recover over at least a minute before accelerating again
Aim for a 5km time around 22 minutes but once warmed up put some faster bursts in at sub-20 pace.
Run 5: Race pace: 2000m at goal pace, 2000m recovery, 1000m as fast as you can (approx 21:00)
Start out with an 8 minute 2km, then drop back to 9:00-9:30 for the next 2km but then try and blast the final kilometre well inside four minutes.
Run 6: Race pace: Two paced 5km (approx 21:00)
Aim for alternating kilometres of 4:00, 4:30, 4:00, 4:30, 4:00.
Run 7: Improving speed and acceleration - 5km acceleration run (approx 21:40)
Pick up 15 seconds every kilometre - 4:50, 4:35, 4:20, 4:05, 3:50.
Run 8: Improving early speed: Fast start 5km (approx 21:20 or 22:20)
The opposite of run 7 - go out inside 20:00 pace but ease back each kilometre - 3:55, 4:10, 4:30, 4:45 - last kilometre optional either 4:00 or 5:00!
Run 9: Speed endurance: 10km at a pace 20-30 seconds a kilometre slower than goal pace (approx 44:00-45:00)
This is a hard pace to build endurance but you should be capable of up to two minutes faster if you ran flat out.
Run 10: Steady endurance run of approx 70min - 40 seconds to a minute slower per kilo than 5km goal pace (approx 4:40 kilo) 9M-15km in 70min
Steady just to build endurance.
Run 1: Race pace: Kilometre reps at goal pace with 2 minute recoveries
Aim for 5-6 reps around 4:10-4:12 Kilometre reps having a two minute jog or alternatively start reps every six minutes. Ideally start nearer 4:12 and gradually get faster.
Run 2: Improving speed: 10 x 400m reps at 5 seconds per 400m faster than goal pace with one minute recovery
Aim for times around 95 - you can have a minute recovery or alternatively start reps every 3 minutes which gives a little longer in recovery time.
Run 3: Race pace or improving speed: 3km time trial or race
If you are aiming to acclimatise your body to 21:00 pace then 12:36 is the obvious target but a flat out 3000m time trial or race could be in the vicinity of 12:15.
Run 4: Improving speed: 5km two minutes outside goal pace but put 10 bursts of 200m at just inside goal pace but recover over at least a minute before accelerating again
Aim for a 5km time around 23 minutes but once warmed up put some faster bursts in at sub-21 pace.
Run 5: Race pace: 2000m at goal pace, 2000m recovery, 1000m as fast as you can (approx 21:45)
Start out with a 8:20 2km, then drop back to 9:15-9:30 for the next 2km but then try and blast the final kilometre well inside 4:10.
Run 6: Race pace: Two paced 5km (approx 21:50)
Aim for alternating kilometres of 4:10, 4:40, 4:10, 4:40, 4:10.
Run 7: Improving speed and acceleration - 5km acceleration run (approx 22:30)
Pick up 15 seconds every kilometre - 5:00, 4:45, 4:30, 4:15, 4:00.
Run 8: Improving early speed: Fast start 5km (approx 22:20 or 23:20)
The opposite of run 7 - go out inside 21:00 pace but ease back each kilometre - 4:10, 4:25, 4:40, 4:55 - last kilometre optional either 4:10 or 5:10!
Run 9: Speed endurance: 10km at a pace 20-30 seconds a kilometre slower than goal pace (approx 46:00-47:00)
This is a hard pace to build endurance but you should be capable of up to two minutes faster if you ran flat out
Run 10: Steady endurance run of approx 70min - 40 seconds to a minute slower per kilo than 5km goal pace (approx 4:50 kilo) 9M-15km in 70-73min
Steady just to build endurance.
Run 1: Race pace: Kilometre reps at goal pace with 2 minute recoveries
Aim for 5-6 reps around 4:20-4:24 kilometre reps having a two minute jog or alternatively start reps every six minutes. Ideally start nearer 4:25 and gradually get faster.
Run 2: Improving speed: 10 x 400m reps at 5 seconds per 400m faster than goal pace with one minute recovery
Aim for times around 100 - you can have a minute recovery or alternatively start reps every 3 minutes which gives a little longer in recovery time.
Run 3: Race pace or improving speed: 3km time trial or race
If you are aiming to acclimatise your body to 22:00 pace then 13:12 is the obvious target but a flat out 3000m time trial or race could be in the vicinity of 1245-13:00.
Run 4: Improving speed: 5km two minutes outside goal pace but put 10 bursts of 200m at just inside goal pace but recover over at least a minute before accelerating again
Aim for a 5km time around 24 minutes but once warmed up put some faster bursts in at sub-22 pace.
Run 5: Race pace: 2000m at goal pace, 2000m recovery, 1000m as fast as you can (approx 22:35)
Start out with a 8:45 2km, then drop back to 9:30-10:00 for the next 2km but then try and blast the final kilometre well inside 4:20.
Run 6: Race pace: Two paced 5km (approx 22:40)
Aim for alternating kilometres of 4:20, 4:50, 4:20, 4:50, 4:20.
Run 7: Improving speed and acceleration - 5km acceleration run (approx 23:45)
Pick up 15 seconds every kilometre - 5:15, 5:00, 4:45, 4:30, 4:15.
Run 8: Improving early speed: Fast start 5km (approx 22:45 or 23:45)
The opposite of run 7 - go out inside 22:00 pace but ease back each kilometre - 4:15, 4:30, 4:45, 5:00 - last kilometre optional either 4:15 or 5:15!
Run 9: Speed endurance: 10km at a pace 20-30 seconds a kilometre slower than goal pace (approx 48:00-49:00)
This is a hard pace to build endurance but you should be capable of up to two minutes faster if you ran flat out.
Run 10: Steady endurance run of approx 75min - 40 seconds to a minute slower per kilo than 5km goal pace (approx 5:00 kilo) 9M-15km in 72-75min
Steady just to build endurance.
Run 1: Race pace: Kilometre reps at goal pace with 2 minute recoveries
Aim for 5-6 reps around 4:32-4:36 kilometre reps having a two minute jog or alternatively start reps every six or seven minutes. Ideally start nearer 4:35 and gradually get faster.
Run 2: Improving speed: 10 x 400m reps at 5 seconds per 400m faster than goal pace with one minute recovery
Aim for times around 1:45 - you can have a minute recovery or alternatively start reps every 3 minutes which gives a little longer in recovery time.
Run 3: Race pace or improving speed: 3km time trial or race
If you are aiming to acclimatise your body to 23:00 pace then 13:48 is the obvious target but a flat out 3000m time trial or race could be in the vicinity of 13:15-13:30.
Run 4: Improving speed: 5km two minutes outside goal pace but put 10 bursts of 200m at just inside goal pace but recover over at least a minute before accelerating again
Aim for a 5km time around 25 minutes but once warmed up put some faster bursts in at sub-23 pace.
Run 5: Race pace: 2000m at goal pace, 2000m recovery, 1000m as fast as you can (approx 23:40)
Start out with a 9:10 2km, then drop back to 10:00-10:30 for the next 2km but then try and blast the final kilometre well inside 4:30.
Run 6: Race pace: Two paced 5km (approx 23:30)
Aim for alternating kilometres of 4:30, 5:00, 4:30, 5:00, 4:30.
Run 7: Improving speed and acceleration - 5km acceleration run (approx 24:35)
Pick up 15 seconds every kilometre - 5:25, 5:10, 4:55, 4:40, 4:25.
Run 8: Improving early speed: Fast start 5km (approx 24:00 or 25:00)
The opposite of run 7 - go out inside 23:00 pace but ease back each kilometre - 4:30, 4:45, 5:00, 5:15 - last kilometre optional either 4:30 or 5:30!
Run 9: Speed endurance: 10km at a pace 20-30 seconds a kilometre slower than goal pace (approx 50:00-51:00)
This is a hard pace to build endurance but you should be capable of up to two minutes faster if you ran flat out
Run 10: Steady endurance run of approx 75min - 40 seconds to a minute slower per kilo than 5km goal pace (approx 5:15 kilo) 9M-15km in 75-80min
Steady just to build endurance.
Run 1: Race pace: Kilometre reps at goal pace with 2 minute recoveries
Aim for 5-6 reps around 4:45-4:48 kilometre reps having a two minute jog or alternatively start reps every six or seven minutes. Ideally start nearer 4:50 and gradually get faster.
Run 2: Improving speed: 10 x 400m reps at 5 seconds per 400m faster than goal pace with one minute recovery
Aim for times around 1:50 - you can have a minute recovery or alternatively start reps every 3 minutes which gives a little longer in recovery time.
Run 3: Race pace or improving speed: 3km time trial or race
If you are aiming to acclimatise your body to 24:00 pace then 14:24 is the obvious target but a flat out 3000m time trial or race could be in the vicinity of 14:00.
Run 4: Improving speed: 5km two minutes outside goal pace but put 10 bursts of 200m at just inside goal pace but recover over at least a minute before accelerating again
Aim for a 5km time around 26 minutes but once warmed up put some faster bursts in at sub-24 pace.
Run 5: Race pace: 2000m at goal pace, 2000m recovery, 1000m as fast as you can (approx 24:40)
Start out with a 9:30 2km, then drop back to 10:30-11:00 for the next 2km but then try and blast the final kilometre well inside 4:40.
Run 6: Race pace: Two paced 5km (approx 24:45)
Aim for alternating kilometres of 4:45, 5:15, 4:45, 5:15, 4:45.
Run 7: Improving speed and acceleration - 5km acceleration run (approx 25:25)
Pick up 15 seconds every kilometre -5:35, 5:20, 5:05, 4:50, 4:35.
Run 8: Improving early speed: Fast start 5km (approx 25:15 or 26:15)
The opposite of run 7 - go out inside 24:00 pace but ease back each kilometre - 4:45, 5:00, 5:15, 5:30 - last kilometre optional either 4:45 or 5:45!
Run 9: Speed endurance: 10km at a pace 20-30 seconds a kilometre slower than goal pace (approx 52:00-53:00)
This is hard to build endurance but you should be capable of up to two minutes faster if you ran flat out.
Run 10: Steady endurance run of approx 80min - 40 seconds to a minute slower per kilo than 5km goal pace (approx 5:25 kilo) 9M-15km in 75-80min
Steady just to build endurance.
Run 1: Race pace: Kilometre reps at goal pace with 2 minute recoveries
Aim for 5-6 reps around 4:55-5:00 kilometre reps having a two minute jog or alternatively start reps every seven minutes. Ideally start nearer 5:00 and gradually get faster.
Run 2: Improving speed: 10 x 400m reps at 5 seconds per 400m faster than goal pace with one minute recovery
Aim for times around 1:55 - you can have a minute recovery or alternatively start reps every 3 minutes which gives a little longer in recovery time.
Run 3: Race pace or improving speed: 3km time trial or race
If you are aiming to acclimatise your body to 25:00 pace then 15:00 is the obvious target but a flat out 3000m time trial or race could be in the vicinity of 14:30.
Run 4: Improving speed: 5km two minutes outside goal pace but put 10 bursts of 200m at just inside goal pace but recover over at least a minute before accelerating again
Aim for a 5km time around 27 minutes but once warmed up put some faster bursts in at sub-25 pace.
Run 5: Race pace: 2000m at goal pace, 2000m recovery, 1000m as fast as you can (approx 25:50)
Start out with a 10:00 2km, then drop back to 11:00-11:30 for the next 2km but then try and blast the final kilometre well inside 4:50.
Run 6: Race pace: Two paced 5km (approx 26:00)
Aim for alternating kilometres of 5:00, 5:30, 5:00, 5:30, 5:00.
Run 7: Improving speed and acceleration - 5km acceleration run (approx 26:40)
Pick up 15 seconds every kilometre -5:50, 5:35, 5:20, 5:05, 4:50.
Run 8: Improving early speed: Fast start 5km (approx 26:40 or 27:40)
The opposite of run 7 - go out inside 25:00 pace but ease back each kilometre - 5:00, 5:15, 5:30, 5:45 - last kilometre optional either 5:00 or 6:00!
Run 9: Speed endurance: 10km at a pace 20-30 seconds a kilometre slower than goal pace (approx 54:00-55:00)
This is hard to build endurance but you should be capable of up to two minutes faster if you ran flat out.
Run 10: Steady endurance run of approx 85min - 40 seconds to a minute slower per kilo than 5km goal pace (approx 5:40 kilo) 9M-15km in 80-85min
Steady just to build endurance.
Run 1: Race pace: Kilometre reps at goal pace with 2 minute recoveries
Aim for 5-6 reps around 5:10-5:12 kilometre reps having a two minute jog or alternatively start reps every seven minutes. Ideally start nearer 5:15 and gradually get faster.
Run 2: Improving speed: 10 x 400m reps at approx 5 seconds per 400m faster than goal pace with one minute recovery
Aim for times around 2:00 - you can have a minute recovery or alternatively start reps every 3 minutes.
Run 3: Race pace or improving speed: 3km time trial or race
If you are aiming to acclimatise your body to 26:00 pace then 15:36 is the obvious target but a flat out 3000m time trial or race could be in the vicinity of 15:00.
Run 4: Improving speed: 5km two minutes outside goal pace but put 10 bursts of 200m at just inside goal pace but recover over at least a minute before accelerating again
Aim for a 5km time around 28 minutes but once warmed up put some faster bursts in at sub-26 pace.
Run 5: Race pace: 2000m at goal pace, 2000m recovery, 1000m as fast as you can (approx 27:00)
Start out with a 10:20 2km, then drop back to 11:30-12:00 for the next 2km but then try and blast the final kilometre well inside 5:10.
Run 6: Race pace: Two paced 5km (approx 26:50)
Aim for alternating kilometres of 5:10, 5:40, 5:10, 5:40, 5:10.
Run 7: Improving speed and acceleration - 5km acceleration run (approx 27:30)
Pick up 15 seconds every kilometre -6:00, 5:45, 5:30, 5:15, 5:00.
Run 8: Improving early speed: Fast start 5km (approx 27:20 or 28:20)
The opposite of run 7 - go out inside 26:00 pace but ease back each kilometre - 5:10, 5:25, 5:40, 5:55 - last kilometre optional either 5:10 or 6:10!
Run 9: Speed endurance: 10km at a pace 20-30 seconds a kilometre slower than goal pace (approx 56:00-57:00)
This is a hard pace to build endurance but you should be capable of up to two minutes faster if you ran flat out.
Run 10: Steady endurance run of approx 85min - 40 seconds to a minute slower per kilo than 5km goal pace (approx 5:50 kilo) 9M-15km in 84-87min
Steady just to build endurance.
Run 1: Race pace: Kilometre reps at goal pace with 2 minute recoveries
Aim for 5-6 reps around 5:20-5:24 kilometre reps having a two minute jog or alternatively start reps every eight minutes. Ideally start nearer 5:25 and gradually get faster.
Run 2: Improving speed: 10 x 400m reps at 5 seconds per 400m faster than goal pace with one minute recovery
Aim for times around 2:05 - you can have a minute recovery or alternatively start reps every 3 minutes.
Run 3: Race pace or improving speed: 3km time trial or race
If you are aiming to acclimatise your body to 27:00 pace then 16:12 is the obvious target but a flat out 3000m time trial or race could be in the vicinity of 15:30-15:45.
Run 4: Improving speed: 5km two minutes outside goal pace but put 10 bursts of 200m at just inside goal pace but recover over at least a minute before accelerating again
Aim for a 5km time around 29 minutes but once warmed up put some faster bursts in at sub-27 pace.
Run 5: Race pace: 2000m at goal pace, 2000m recovery, 1000m as fast as you can (approx 27:50)
Start out with a 10:45 2km, then drop back to 11:45-12:00 for the next 2km but then try and blast the final kilometre well inside 5:20.
Run 6: Race pace: Two paced 5km (approx 27:40)
Aim for alternating kilometres of 5:20, 5:50, 5:20, 5:50, 5:20.
Run 7: Improving speed and acceleration - 5km acceleration run (approx 28:20)
Pick up 15 seconds every kilometre -6:10, 5:55, 5:40, 5:25, 5:10.
Run 8: Improving early speed: Fast start 5km (approx 28:10 or 29:10)
The opposite of run 7 - go out inside 27:00 pace but ease back each kilometre - 5:20, 5:35, 5:50, 6:05 - last kilometre optional either 5:20 or 6:20!
Run 9: Speed endurance: 10km at a pace 20-30 seconds a kilometre slower than goal pace (approx 58:00-59:00)
This is a hard pace to build endurance but you should be capable of up to two minutes faster if you ran flat out.
Run 10: Steady endurance run of approx 90min - 40 seconds to a minute slower per kilo than 5km goal pace (approx 6:00 kilo) 9M-15km in 85-90min
Steady just to build endurance.
Run 1: Race pace: Kilometre reps at goal pace with 2 minute recoveries
Aim for 5-6 reps around 5:32-5:36 kilometre reps having a two minute jog or alternatively start reps every eight minutes. Ideally start nearer 5:35 and gradually get faster.
Run 2: Improving speed: 10 x 400m reps at 5 seconds per 400m faster than goal 5km pace with one minute recovery
Aim for times around 2:08-2:10 - you can have a minute recovery or alternatively start reps every 3 minutes.
Run 3: Race pace or improving speed: 3km time trial or race
If you are aiming to acclimatise your body to 2800 pace then 16:48 is the obvious target but a flat out 3000m time trial or race could be in the vicinity of 16:00-16:15.
Run 4: Improving speed: 5km two minutes outside goal pace but put 10 bursts of 200m at just inside goal pace but recover over at least a minute before accelerating again
Aim for a 5km time around 30 minutes but once warmed up put some faster bursts in at sub-28 pace.
Run 5: Race pace: 2000m at goal pace, 2000m recovery, 1000m as fast as you can (approx 28:40)
Start out with a 11:10 2km, then drop back to 12:00-12:30 for the next 2km but then try and blast the final kilometre well inside 5:30.
Run 6: Race pace: Two paced 5km (approx 28:30)
Aim for alternating kilometres of 5:30, 6:00, 5:30, 6:00, 5:30.
Run 7: Improving speed and acceleration - 5km acceleration run (approx 28:35)
Pick up 15 seconds every kilometre -6:25, 6:10, 5:55, 5:40, 5:25.
Run 8: Improving early speed: Fast start 5km (approx 29:25 or 30:25)
The opposite of run 7 - go out inside 28:00 pace but ease back each kilometre -5:35, 5:50, 6:05, 6:20 - last kilometre optional either 5:35 or 6:35!
Run 9: Speed endurance: 10km at a pace 20-30 seconds a kilometre slower than goal pace (approx 60:00-61:00)
This is a hard pace to build endurance but you should be capable of up to two minutes faster if you ran flat out.
Run 10: Steady endurance run of approx 90min - 40 seconds to a minute slower per kilo than 5km goal pace (approx 6:10 kilo) 9M-15km in 90-93min
Steady just to build endurance.
Run 1: Race pace: Kilometre reps at goal pace with 2 minute recoveries
Aim for 5-6 reps around 5:44-5:48 kilometre reps having a two minute jog or alternatively start reps every eight minutes. Ideally start nearer 5:50 and gradually get faster.
Run 2: Improving speed: 10 x 400m reps at 5 seconds per 400m faster than goal 5km pace with one minute recovery
Aim for times around 2:10 - you can have a minute recovery or alternatively start reps every 3 minutes.
Run 3: Race pace or improving speed: 3km time trial or race
If you are aiming to acclimatise your body to 29:00 pace then 17:24 is the obvious target but a flat out 3000m time trial or race could be in the vicinity of 16:30-16:45.
Run 4: Improving speed: 5km two minutes outside goal pace but put 10 bursts of 200m at just inside goal pace but recover over at least a minute before accelerating again
Aim for a 5km time around 31 minutes but once warmed up put some faster bursts in at sub-29 pace.
Run 5: Race pace: 2000m at goal pace, 2000m recovery, 1000m as fast as you can (approx 29:45)
Start out with a 11:30 2km, then drop back to 12:30-13:00 for the next 2km but then try and blast the final kilometre well inside 5:45.
Run 6: Race pace: Two paced 5km (approx 29:45)
Aim for alternating kilometres of 5:45, 6:15, 5:45, 6:15, 5:45.
Run 7: Improving speed and acceleration - 5km acceleration run (approx 30:25)
Pick up 15 seconds every kilometre -6:35, 6:20, 6:05, 5:50, 5:35.
Run 8: Improving early speed: Fast start 5km (approx 30:15 or 31:15)
The opposite of run 7 - go out inside 29:00 pace but ease back each kilometre -5:45, 6:00, 6:15, 6:30 - last kilometre optional either 5:45 or 6:45!
Run 9: Speed endurance: 10km at a pace 20-30 seconds a kilometre slower than goal pace (approx 62:00-63:00)
This is a hard pace to build endurance but you should be capable of up to two minutes faster if you ran flat out.
Run 10: Steady endurance run of approx 90min - 35 seconds to a minute slower per kilo than 5km goal pace (approx 6:15 kilo) 9M-15km in 91-94min
Steady just to build endurance.
Run 1: Race pace: Kilometre reps at goal pace with 2 minute recoveries
Aim for 5-6 reps around 5:56-6:00 kilometre reps having a two minute jog or alternatively start reps every eight minutes. Ideally start nearer 6:00 and gradually get faster.
Run 2: Improving speed: 10 x 400m reps at 5 seconds per 400m faster than goal 5km pace with one minute recovery
Aim for times around 2:15 - you can have a minute recovery or alternatively start reps every 3 minutes..
Run 3: Race pace or improving speed: 3km time trial or race
If you are aiming to acclimatise your body to 30:00 pace then 18:00 is the obvious target but a flat out 3000m time trial or race could be in the vicinity of 17:00.
Run 4: Improving speed: 5km two minutes outside goal pace but put 10 bursts of 200m at just inside goal pace but recover over at least a minute before accelerating again
Aim for a 5km time around 32 minutes but once warmed up put some faster bursts in at sub-30 pace.
Run 5: Race pace: 2000m at goal pace, 2000m recovery, 1000m as fast as you can (approx 31:00)
Start out with a 12:00 2km, then drop back to 13:00-13:30 for the next 2km but then try and blast the final kilometre well inside 6:00.
Run 6: Race pace: Two paced 5km (approx 31:00)
Aim for alternating kilometres of 6:00, 6:30, 6:00, 6:30, 6:00.
Run 7: Improving speed and acceleration - 5km acceleration run (approx 31:40)
Pick up 15 seconds every kilometre 6:50, 6:35, 6:20, 6:05, 5:50.
Run 8: Improving early speed: Fast start 5km (approx 31:30 or 32:30)
The opposite of run 7 - go out inside 30:00 pace but ease back each kilometre - 6:00, 6:15, 6:30, 6:45 - last kilometre optional either 6:00 or 7:00!
Run 9: Speed endurance: 10km at a pace 20-30 seconds a kilometre slower than goal pace (approx 64:00-65:00)
This is hard to build endurance but you should be capable of two minutes faster if you ran flat out.
Run 10: Steady endurance run of approx 90min - 30 seconds to a minute slower per kilo than 5km goal pace (approx 6:30 kilo) 9M-15km in 92-95min
Steady just to build endurance.
For those looking at times at over 30 minutes, use the same principle - work out what kilometre pace you require for your target and then adjust the sessions accordingly.
» Steve Smythe has run 5km in 15:41 and the marathon in 2:29:42. But he has also run quicker than 2:47 for 26.2 miles during five different decades
