This program is perfect for intermediate runners, who are looking to increase their running load/distance, whilst keeping chances of injury low.
If you are a beginner runner, see our first program here.
Program Structure
This 6-week plan is designed to build your running distance from 5km to 10km, incorporating interval training and progressively longer runs at an average pace. The program uses three types of pace: steady, average, and speed.
Total weekly running load is monitored, ensuring load is not increased by greater than 20% each week. This reduces the chance of fatigue and overuse injuries.
Effort Scores and Heart Rate Zones
To know how hard an average effort run should feel, compared to a steady or speed pace run, you can use the “effort scores”, where you rate how much effort you put in on a scale of 0-10.
You can also make use of heart rate zones, where you work at a certain percentage of your maximum heart rate (MHR). The gold-standard way to find your MHR is through a lab based stress test, although the more common way is using the equation ‘MHR = 220 – your age’, so a 40 year old’s MHR will be 180.
- Steady pace
- 3/10 effort
- Heart rate zone 1 (60-70% MHR)
- Running at a jog, where you can comfortably talk and laugh whilst keeping pace.
- Average pace
- 5/10 effort
- Heart rate zone 2 (70-80% MHR)
- A bit quicker than a jog, this should feel difficult but not leave you too breathless afterwards.
- Speed pace
- 7/10 effort
- Heart rate zone 3 (80-90% MHR)
- Not quite a sprint, but as quick as you can maintain for short distances.
6 Week Running Plan
Week 1
| Run 1 – Steady Run | Run 2 – Intervals | Run 3 – Distance |
|---|---|---|
| 5km at average pace 5km = ~27:30 Rest intervals as needed | Rest intervals: 2:00 run at steady pace Run intervals: 1:00 run at speed pace Repeat x6 | 6km at average pace 6km = ~33:00 Rest intervals as needed |
Week 2
| Run 1 – Steady Run | Run 2 – Intervals | Run 3 – Distance |
|---|---|---|
| 5km at average pace 5km = ~27:30 Rest intervals as needed | Run intervals: 1:30 run at speed pace Recovery intervals: 1:30 run at steady pace Repeat x6 | 7km at average pace 7km = ~38:30 Rest intervals as needed |
Week 3
| Run 1 – Steady Run | Run 2 – Intervals | Run 3 – Distance |
|---|---|---|
| 5km total First 2km at steady pace. Last 3km at average pace. | Run intervals: 1:00 run at speed pace Recovery intervals: 2:00 run at average pace Repeat x8 | 8km at average pace 8km = ~44:30 Rest intervals as needed |
Week 4
| Run 1 – Steady Run | Run 2 – Intervals | Run 3 – Distance |
|---|---|---|
| 6km at average pace 6km = ~33:00 Rest intervals as needed | Run intervals: 1:30 run at speed pace Recovery intervals: 2:00 run at average pace Repeat x6 | 9km at average pace 9km = ~49:30 Rest intervals as needed |
Week 5
| Run 1 – Steady Run | Run 2 – Intervals | Run 3 – Distance |
|---|---|---|
| 6km total First 2km at steady pace. Last 4km at average pace. | Run intervals: 2:00 run at speed pace Recovery intervals: 2:00 run at average pace Repeat x6 | 9km at average pace 9km = ~49:30 Rest intervals as needed |
Week 6
| Run 1 – Steady Run | Run 2 – Intervals | Run 3 – 10km! |
|---|---|---|
| 6km at average pace 6km = ~33:00 Rest intervals as needed | Run intervals: 1:30 run at speed pace Recovery intervals: 2:00 run at average pace Repeat x8 | 10km at average pace 10km = ~55:00 Rest intervals as needed |
This program is an example of how somebody might get from 5km to 10km running in 6 weeks, but remember that programs should be individualised to each person. If you are wanting specialised running advice, book in to see one of our Physiotherapists on the details below.
Injury Tips
Even when following a gradual program like this, there is always still a chance you might get injured. Whether it be a trip on one of your runs and you roll your ankle, or a gradual overload of a tendon or joint, it’s important to listen to your body and give yourself time to recover. Sometimes dropping back a week or two in the program, or having a break for a few weeks means you can run better in the long-term.
Don’t forget to give yourself some recovery runs every now and then. Recovery is a vital component of every training program and some would say of equal priority to the training itself. This may look like a period of time off running entirely or recovery runs which consist of lower intensity, steady paced runs of a shorter duration relative to your training load.
If you’re having pain during your running journey, book into see one of our Physiotherapists to get a thorough assessment and advice on how to get back into running safely.
Book in for an Assessment!
You can book into see one of our Physiotherapists to:
- Get advice on how to get into running
- Develop a gradual, individualised program to build your runnning endurance.
- Have an injury assessed and guide your return to running.
- Have a gait assessment! Our Physiotherapists can have a look at how you are running to improve performance and reduce injury risk.
You don’t need a referral to see one of our Physiotherapists, you can bo