Can I Train for a 5K in 10 Weeks?
Ready to run fast or your furtherest yet?
You can train for your first 5K in 10 weeks or you can train to achieve a new 5K PB in 10 weeks!
Training for a 5K is a brilliant first race or a fantastic challenge to set yourself a new 5K PB or achieve a new world record! The fastest 5K is 14:19 (Female - Ejgayehu TAYE - ETH) and 12:49 (Male - Berihu AREGAW). Even if we do not run a 5K close to 14 minutes, training for a 5K, 5000m or 3.1 miles will improve our fitness, speed and strength. And if you are aiming to run longer than 5K this year, doing a 5K race can have additional benefits including boosting your race confidence.
This blog will take you through how best to go about training for a 5K in 10 weeks. We also provide instructions to get your personalised 5k training plan step up!
How to train for a 5k in 10 weeks?
No matter if you are chasing your first 5K or trying to improve your 5K PB, following a training plan will ensure you have all the knowledge and training plotted out in the next 10 weeks to achieve whatever 5K goal you have.
Why use a training plan?
Convenience
Having a 5K training plans allows there no room for guessing. It takes a lot less time everyday when you do not have to decide whether to run today or come up with a run yourself. Your training plan will tell you when to run, how far and at what pace you should be running at.
And if you cannot do today’s session for a particular reason, you can move it to another day which better suits you or skip it.
2. Injury prevention
Using a personalised training plan, means you will be running at a pace which is tailored to you. This means you are less likely to get injured! And with a plan, your running mileage will be kept at a steady state and if it does increase, it will increase gradually, making sure you do not run further than you should.
And with Coopah, members also get access to a range of strength and conditioning and yoga videos to support them through their training.
3. Be accountable
A training plan will hold you accountable. And with Coopah, you upload all your run sessions and the session will be checked off when uploaded.
However, it is important to mention, not worry about completing every session to the T. Some days, we are not going to feel 100% so we may run slower and other days we may not be able to run at all.
4. Hit your goal faster
By having a running plan, it means you are most likely going to be running the right session at the right time, no more daily plods. A training plan incorporates a range of runs to make sure running stays fun and adaptive, including The EsméeLDN tempo and The Maria Mutola.
Coopah will provide you with a personalised 5k running plan to make sure you hit your running goals! Each plan is specific to a runner’s current running ability, their target time and race day/ deadline. Coopah, your digital running coach will provide you with recommended paces for each running session, so come 5K Race Day, your body and mind will be ready to achieve your 5K running goals.
Did you know George Bullard and Nat Long trained using Coopah to see how many Parkruns they could do in 24 hours?
Start training for your 5k today with Coopah in just 4 steps:
Sign Up
Create a 5K training plan
Complete your first session 🏃♀️ 🏃
DOWNLOAD THE COOPAH APP TODAY
The Coopah app is supported on both Android and iOS devices.
You can download the Coopah app for Android devices from the Google Play Store. Users of iOS devices can find it in the App Store.