Week1: Getting Started – A Lust For Life Training Plan 5K/10K

John O’Regan
By John O’Regan
Irish International Ultra Runner with 10 International appearances at 100K, 24-hrs and Ultra Trail. He has run marathons and ultra-marathons on seven continents plus the North Pole and is also 3 times National 24-hr Champion. To keep up with John you can follow him on Twitter @johnoregan777

The Lust for Life Race offers a choice of 5K or 10K with the distance being dependent on personal choice or expectations. The training plan will appear week by week and you can start on whatever day suits you best. Each distance will offer a beginner or intermediate option with the intermediate aimed at those that have already covered the distance and want to improve.  Distance and intensity will increase to keep pace with your progress. Don’t be tempted to jump ahead too soon but instead be patient with the build up as you have the rest of your life to enjoy the benefits.

The beginner level is aimed at completing the distance and the intermediate plan is aimed at sub 30 minute 5K or sub 60 minute 10K.

Note: Distances in Metres / Kilometres.

5K Beginner – Finisher
  • Day 1: 5 Min Brisk Walk. (60 secs Run / 90 secs walk, Repeat for 20 mins). Walk to finish
  • Day 2: Rest
  • Day 3: 5 Min Brisk Walk. (60 secs Run / 90 secs walk, Repeat for 20 mins). Walk to finish
  • Day 4: Rest
  • Day 5: 5 Min Brisk Walk. (60 secs Run / 90 secs walk, Repeat for 20 mins). Walk to finish
  • Day 6: Rest
  • Day 7: Rest or Active Recovery. Cycle / Swim / Brisk Walk.
5K Intermediate – Targetting 25-35 Mins
  • Day 1: 20 Min Easy Run
  • Day 2: Rest
  • Day 3: 20 Min Easy Run
  • Day 4: 30 min steady
  • Day 5: Rest
  • Day 6: Parkrun or 5K. Time Trial
  • Day 7: 20 Mins Easy
10K Beginner – Finisher
  • Day 1: Run / Walk at conversational pace for 25-30 Mins. Mostly Run
  • Day 2: Rest
  • Day 3: Run / Walk at conversational pace for 25-30 Mins. Mostly Run
  • Day 4: Run / Walk at conversational pace for 25-30 Mins. Mostly Run
  • Day 5: Rest
  • Day 6: Rest or Active Recovery. Cycle / Swim / Brisk Walk.
  • Day 7: Run for 20-25 Mins. Try an out and back route. Run out for 15 and return for 10. Walk to finish.
10K Intermediate – Targetting 45-60 mins
  • Day 1: 6-8K or 40 mins Easy
  • Day 2: Rest
  • Day 3: 6-8K or 40 mins Easy
  • Day 4: 6-8K or 40 mins Easy
  • Day 5: Rest
  • Day 6: Parkrun or 5K. Time Trial
  • Day 7: 6-8K or 40 mins Easy
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