Run more than five kilometers
Run more than five kilometers

Once you have mastered the 5 kilometers, your body asks you to level up and increase the competition distance. The races that you go to face are 6, 8 and 10 kilometers, so your workouts should start to vary to be able to hold more time running or go at a faster pace.
If you are an athlete who is in shape, do not think that it will take you a long time to reach those 10 km, with eight weeks you can achieve it.

What can not be missing in your workouts?

As to endure 5 km your training must be varied, to double the distance to travel you have to continue working different physical aspects.

It is very good to test how long you are able to hold on a long run, but do not abuse or spend the hour and 25 minutes. And of course, do not do more than one a week and rest from running the next day. The rest of workouts should be moderate to avoid overloads and injuries.

It also depends on the days we want to dedicate to running. If a runner feels satisfied running the 10km to 48 minutes, he will be able to train 3 days without more. In case you want to reach 45, you must dedicate four days; and if you want to achieve them in 39 minutes or less, you will have to run 5 days a week.
It will all be a question of the time you have to prepare for a race and taking into account that you should never run more than three days in a row.

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Your body needs to get used to and assimilate the new stimuli. Give him time to improve your resistance and improve your times. At the beginning you will focus on holding the 10km, and little by little you will improve your brand.

Speed will help you noticeably . How to do it? Although you have in mind to do the 10km, dedicate some day of the week to make shorter distances (4-6km), but at a faster pace.

Training plan in eight weeks

Suppose you want to achieve it in a couple of months, so you’ll have to train 5 days a week. Is this method mandatory? No. Can I train fewer days? Yes. We only offer you this training plan so that you can achieve it in the least possible time, without hurting or overwhelming you.

Week 1

  • Monday. Complete rest.
  • Tuesday. Speed ​​training: 6 series of 400m in 3: 15′-3: 20 ‘. Between a series and another, jogs during 1:30 ‘.
  • Wednesday. 5 km race at a smooth pace.
  • Thursday. Realizes two series of 1,600 meters at 14:00 ‘. Between one series and another, jogs 30 seconds.
  • Friday. Active rest. You can perform functional training to improve your strength.
  • Saturday. Race of about 3-5 km at a smooth pace.
  • Sunday. Make your first long run, trying to hold about 6-7 km.

Week 2

  • Monday. Complete rest.
  • Tuesday. Speed ​​training: 8 series of 400m in 4: 35′-4: 40 ‘. Between a series and another, jogs during 1:30 ‘.
  • Wednesday. 6 km race at a smooth pace.
  • Thursday. Realizes two series of 1,600 meters at 14:00 ‘. Between one series and another, jogs 30 seconds.
  • Friday. Active rest.
  • Saturday. Race of about 3-5 km at a smooth pace.
  • Sunday. Perform long distance, trying to hold about 7 km.
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Week 3

  • Monday. Complete rest.
  • Tuesday. Speed ​​training: 4 series of 800m in 4: 35′-4: 45 ‘. Between a series and another, jogs during 1:30 ‘.
  • Wednesday. 6-7 km race at a smooth pace.
  • Thursday. Realizes two series of 2,400 meters at 14:00 ‘. Between one series and another, jogs 30 seconds.
  • Friday. Active rest.
  • Saturday. Race of about 3-5 km at a smooth pace.
  • Sunday. Perform long distance, trying to hold 7-8 km.

Week 4

  • Monday. Complete rest.
  • Tuesday. Speed ​​training: 6 series of 400m in 2: 20′-2: 30 ‘. Between a series and another, jogs during 1:30 ‘.
  • Wednesday. 5-7 km race at a smooth pace.
  • Thursday. Realizes three series of 1,600 meters at 12:00 ‘. Between one series and another, jogs 30 seconds.
  • Friday. Active rest.
  • Saturday. Race of about 3-5 km at a smooth pace.
  • Sunday. Perform long distance, trying to hold about 8 km.

Week 5

  • Monday. Complete rest.
  • Tuesday. Speed ​​training: 5 800m series in 4: 35′-4: 45 ‘. Between a series and another, jogs during 1:30 ‘.
  • Wednesday. 5-7 km race at a smooth pace.
  • Thursday. Realizes three series of 1,600 meters at 12:00 ‘. Between one series and another, jogs 30 seconds.
  • Friday. Active rest.
  • Saturday. Race of about 3-5 km at a smooth pace.
  • Sunday. Perform long distance, trying to hold about 8 km.

Week 6

  • Monday. Complete rest.
  • Tuesday. Speed ​​training: 5 800m series in 4: 35′-4: 45 ‘. Between a series and another, jogs during 1:30 ‘.
  • Wednesday. 6-7 km race at a smooth pace.
  • Thursday. Realizes three series of 1,600 meters in 11:00 ‘. Between one series and another, jogs 30 seconds.
  • Friday. Active rest.
  • Saturday. Race of about 3-5 km at a smooth pace.
  • Sunday. Perform long distance, trying to hold about 8-9 km.

Week 7

  • Monday. Complete rest.
  • Tuesday. Speed ​​training: 4 series of 800m in 3: 30′-3: 40 ‘. Between a series and another, jogs during 1:30 ‘.
  • Wednesday. 6-7 km race at a smooth pace.
  • Thursday. Realizes three series of 1,600 meters in 10:00 ‘. Between one series and another, jogs 30 seconds.
  • Friday. Active rest.
  • Saturday. Race of about 3-5 km at a smooth pace.
  • Sunday. Perform long distance, trying to hold 9 km.
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Week 8

  • Monday. Complete rest.
  • Tuesday. Realizes two series of 1,600 meters in 10:00 ‘. Between one series and another, jogs 45 seconds.
  • Wednesday. 5-7 km race at a smooth pace.
  • Thursday. Realizes six series of 400 meters at race pace (about 2: 30-40 ‘). Between one series and another, jogs 1:30 seconds.
  • Friday. Active rest.
  • Saturday. Race of about 3-5 km at a smooth pace.
  • Sunday. Hold 10 km.

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