how to run faster

Our training plans are individually created relative to your current ability and aspirational race pace. They’ll help you understand how to run faster, get stronger and achieve your target time.

It doesn’t matter if you are running your first 5k race or your 100th 10k, it helps to have a bit of structure to work with rather than following generic  training plans.

If you have a particular goal or new personal best time in mind, some focused training that is tailored to your specific target pace can really make the difference and give you the platform to achieve your ambitions.

The training plans listed below are devised in accordance with a particular training pace so it’s important that you select the right plan for your current ability. To help, please take a moment to read our guide before starting one of our training plans (opens new window).

This will advise you on some of the key training components that are involved in each plan, such as speed sessions, easy runs, and tempo runs. We advise you incorporate all of these components into your training as they all play a part in helping you to understand how to run faster and realise your target time.

Ready to start? Select one of the 5k, 10k, or Half Marathon training plan options below:

5k Training Plans

BeginnersIntermediateAdvanced
Couch to 5k Training PlanSub 30 Minute 5k (9:39 per mile)22 minute 5k (7:03 per mile)
5k Training Plan for Beginners28 minute 5k (9:00 per mile)Sub 20 minute 5k (6:25 per mile)
26 minute 5k (8:21 per mile)18 minute 5k (5:45 per mile)
24 minute 5k (7:42 per mile)16 minute 5k (5:10 per mile)

10k Training Plans

BeginnersIntermediateAdvanced
Introduction to 10k TrainingSub 60 minute 10kSub 40 Minute 10k
55 Minute 10k35 Minute 10k
50 Minute 10k
45 Minute 10k

Half Marathon Training Plans

BeginnersIntermediateAdvanced
Generic 8 Week Half Marathon Training Plan2hr Half Marathon Training PlanSub 1hr 30min Half Marathon Training Plan
Sub 1hr 45min Half Marathon Training Plan - coming soonSub 1hr 15min Half Marathon Training Plan - coming soon

Example Training Sessions

10 Responses

  1. Jon Acker says:

    Hi Matt these training plans are very interesting, but I would like to ask you are the 5k workouts applicable to kids? I have 2 kids 9yo girl and 8yo boy and they will be running 3k in cross country and I’m thinking of applying the 5k. Would you advise it or no? My daughter’s or in 3k is 13:33 and my son’s 2k pr is 9:25 and he’s never tried the 3k. If I do try it, how should I modify the rest time? Thanks I appreciate it.

  2. Marc Sim says:

    Looking at the training plan for the sub 24 minute 5k, I noticed that it was only 4 weeks. Is it really only that long or is it part of a cycle that repeats once or twice more? It’s a bit hard to think it’d be that fast to knock off two minutes from my time.

    • Matt says:

      Hi Marc, yes it’s a cycle that repeats. The page recommends 2-3 cycles of the plan before a PB attempt before some time for recovery. Cheers.

  3. Graham says:

    Hi Matt,

    I just wanted to write you a note and say thanks very much for taking the time to put your website together and produce these plans. They’ve been really helpful for me.

    Thanks again

    Graham

    • Matt says:

      Hi Graham, thanks for your comment. It makes the time and effort worthwhile to know that you have found the plans useful in achieving your goals. Thanks!

  4. Hello Matt, I got your website from the NHS health unlocked. I am 58, female ( a bit overweight) but in good health . I ran a 10 k on Sat at 1 hr 25 and would like to focus on getting faster, probably concentrating on 5 ks . Can you suggest a training plan for me ? Manybthanks, Fiona Thompson

    • Matt says:

      Hi Fiona, unfortunately I don’t have any on the site that are currently suitable but if you are still looking for one I can put one together for you if yo are still interested? Just let me know.
      Cheers,
      Matt

  5. George says:

    Hi, thanks for the great website and training plans. Am getting closer to 18min 5k! Just wondering if you have any marathon training plans at all? Am planning on entering one in early autumn, so have ages but am yet to find a plan that looks/feels right. Thanks, George

    • Matt says:

      Hi George, it’s a great question because I’m currently working on the marathon and half marathon training plans for the site. I’ll drop you a mail if you like when they are online, or just check the site again in a month or so. Cheers.

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