5K & 10k Training Program | Run 10k in 32 minutes| Run 10k in sub 40 minutes | Run 10k in sub 50 min

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5k training Program | 10k training program | 10km workout plan
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SUB 32 MINUTE 10K, SUB 16 MIN 5K BASE
MONDAY – (Morning) Dynamic Stretching 3-5 minutes, 15 minutes slow warm up running, 5 strides and then any one of the undermentioned speed workout
Tempo Running/Pace Running or 5-6 repetitions of 1km or 10 repetitions of 400 meters (CHOOSE ONE WORKOUT EVERY WEEK)
10 minute slow cool down running, 5 min static stretching
Evening – 15 min warm up running, 5 strides, core exercises 15 minutes

TUESDAY (Morning) Dynamic Stretching 3-5 minutes, 20 minutes slow warm up running, SQUATS, LUNGES, STEP UPS X 2 SETS EACH, SQUAT JUMPS & LUNGE JUMPS X 2 SETS,
5 strides and then 15 Minutes cool down running
Evening – 15 min warm up running, 5 strides, ABC exercises, cool down running 5 minutes

WEDNESDAY (Morning) – Dynamic stretching 3-5 minutes, 5 mins slow warm up running
LONG RUN 20 kms (Average pace 4-5 minute per km and OPTIONAL 4-5 kms slightly faster in between the LONG RUN at 3.45 to 3.50 min per km pace)
AFTER LONG RUN – 5 minutes static stretching exercises
Evening – Rest

THURSDAY (Morning) – Dynamic stretching 3-5 minutes, 40 mins slow/medium pace running, 8-10 strides, cool down running 10 minutes, static stretching exercises 10 minutes
Evening – 15 min warm up running, 5 strides, core exercises 15 minutes

FRIDAY (Morning) - Dynamic Stretching 3-5 minutes, 5 min slow warm up running, 40 Min HILL RUNNING at medium intensity, SQUATS, LUNGES, STEP UPS, PUSH UPS X 2 SETS EACH
Evening – 15 min warm up running, 5 strides, ABC exercises, cool down running 5 minutes, static stretching 5 minutes

SATURDAY (Morning) - Dynamic stretching 3-5 minutes, 5 mins slow warm up running
LONG RUN 25 kms (Average pace 4-5 minute per km and OPTIONAL 4-5 kms slightly faster in between the long run at 3.45 to 3.50 min per km pace)
AFTER LONG RUN – 5 minutes static stretching exercises
Evening – Rest
SUNDAY – REST
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SUB 40 MINUTE 10K, SUB 20 MIN 5K BASE
MONDAY – (Morning) Dynamic Stretching 3-5 minutes, 40 Minutes running at medium intensity, 8 to 10 strides)
10 minute slow cool down running, 5 min static stretching
Evening – 10 min warm up running, core exercises 15 minutes

TUESDAY (Morning) Dynamic Stretching 3-5 minutes, 20 minutes slow warm up running, SQUATS, LUNGES, STEP UPS, PUSH UPS X 2 SETS EACH
5 strides and then 15 Minutes cool down running
Evening – 10 min warm up running, 4 strides, ABC exercises, cool down running 5 minutes

WEDNESDAY (Morning) – Dynamic stretching 3-5 minutes, 5 mins slow warm up running
LONG RUN 16 kms (Average pace 4.30 TO 50.30 minute per km)
AFTER LONG RUN – 5 minutes static stretching exercises
Evening – Rest

THURSDAY (Morning) – Dynamic stretching 3-5 minutes, 40 mins slow/medium pace running, 8 strides, cool down running 10 minutes, static stretching exercises 10 minutes
Evening – 10 min warm up running AND core exercises 15 minutes

FRIDAY (Morning) - Dynamic Stretching 3-5 minutes, 5 min slow warm up running, 30 Min HILL RUNNING at medium intensity, SQUATS, LUNGES, STEP UPS, PUSH UPS X 2 SETS EACH
Evening – 10 min warm up running, 4 strides, ABC exercises, cool down running 5 minutes, static stretching 5 minutes

SATURDAY (Morning) - Dynamic stretching 3-5 minutes, 5 mins slow warm up running
LONG RUN 20 kms (Average pace 4.30-5.30 minute per km)
AFTER LONG RUN – 5 minutes static stretching exercises
Evening – Rest
SUNDAY – REST
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SUB 50 MINUTE 10K, SUB 25 MIN 5K BASE (Only one session in the Morning or evening as per convenience)
MONDAY – Dynamic Stretching 3-5 minutes, 30 Minutes running at slow/medium intensity, 4 to 5 strides)
10 minute slow cool down running, 10 min core exercises 5 min static stretching
TUESDAY - Dynamic Stretching 3-5 minutes, 20 minutes slow warm up running, SQUATS, LUNGES, STEP UPS, PUSH UPS X 2 SETS EACH
4 strides (ABC exercises in between strides) and then 10 Minutes cool down running
WEDNESDAY (Morning) – Dynamic stretching 3-5 minutes, 5 mins slow warm up running
LONG RUN 12 kms (Average pace 5.20 TO 6.30 minute per km)
AFTER LONG RUN – 5 minutes static stretching exercises
THURSDAY (Morning) – Dynamic stretching 3-5 minutes, 30 mins slow/medium pace running, 4 strides, cool down running 10 minutes, core exercises 10 mins, static stretching exercises 10 minutes
FRIDAY (Morning) - Dynamic Stretching 3-5 minutes, 5 min slow warm up running, 20 Min HILL RUNNING at slow/medium intensity, SQUATS, LUNGES, STEP UPS, PUSH UPS X 2 SETS EACH
4 strides (abc exercises in between exercises), cool down running 5 minutes
SATURDAY (Morning) - Dynamic stretching 3-5 minutes, 5 mins slow warm up running
LONG RUN 15 kms (Average pace 5.20-6.30 minute per km)
AFTER LONG RUN – 5 minutes static stretching exercises
SUNDAY – REST