Community: Exchange advice in the forums and read running commentary Resources: Personal running log, calculators, links and other tools for runners News: Running news from around the world Training: Articles and advice about fitness, race training and injury prevention Races/Results: Find upcoming races and past results Home: The Cool Running homepage

Cool Running Races & Tips
Training
Training Tips
C25K: Couch to 5K
Injury Prevention
Nutrition
Marathon Mania
Gear
Training Plans
Free Running Log
Virtual Trainer
Running Tips & Articles | ACTIVE.com
ACTIVE.com Running Guides

Race Training Toolkit

Event calendar

Our comprehensive list of events around the world.

Need training advice?
Put your question to the Training Advice forum.

Newbie Cafe
A discussion forum for new runners, where no question is too basic.
Other Forums.

> More Training Tips

 

home > training > training plans > speedwork for beginners

Speedwork for Beginners
A speedwork program for beginning runners.

  
Speedwork for Beginners

e-mail E-mail this page
print Printer-friendly page
 

By Josh Clark
Posted Monday, 8 April, 2002

The charts below can help to give you a general idea of the appropriate speeds and distances you might use in your speedwork sessions. Because training for the 5K demands workouts different than those for the 10K or marathon, we have presented a separate chart for the shorter distance.

These workouts are intended for beginning runners. This means that for men, 5K time is 24:00 and up, and 10K is 48:00 and up. For women, 5K time is 26:00 and up, and 10K is 54:00 and up.

Both charts are divided into two sections, for on-pace speedwork and fast speedwork. Both sections include suggestions for pace, number of repeats, and the appropriate amount of rest during intervals for five types of workouts. Keep in mind that the race paces referred to are not your goal pace but the pace you expect you could run today. In other words, if you are training for a 7:00 5K pace but can only run at a 7:10 pace now, the 7:10 pace is the speed at which you should run your repeats.

5K Speed Training

On-pace Intervals 440s 880s Miles Hills Long Hills
Repeats 4-6 4-6 3 4-5 3-4
Pace 5K 5K 5K 5K 5K
Rest (minutes) 2-3 3 3 Jog Down Jog Down
 
Fast Intervals 440s 880s Miles Hills Long Hills
Repeats 4-5 3-4 -- -- --
Pace 5K minus 10 sec 5K minus 10 sec -- -- --
Rest (minutes) 3 3 -- -- --

10K and Marathon Speed Training

On-pace Intervals 440s 880s Miles Hills Long Hills
Repeats 4-6 4-6 3 4-6 3-5
Pace 5K-10K 5K-10K 5K-10K 5K-10K 5K-10K
Rest (minutes) 2-3 3 3 Jog Down Jog Down
 
Fast Intervals 440s 880s Miles Hills Long Hills
Repeats 3-4 -- -- -- --
Pace 5K minus 10 sec -- -- -- --
Rest (minutes) 3 -- -- -- --
 

 

My ACTIVE
Help
Post a Race
Submit Results
Advertise

Training Log
Forums
Sponsored By

Copyright © 2014 Active Network, Inc. | About Us | Terms of Use | Your Privacy Rights: Updated | Support

Cool Running Facebook Facebook | Cool Running Twitter Twitter | Newsletter Subscription | News Feed Subscription | WannaDo

Race Directors | Running Events | Race Results | Running Tips | Pace Calculator | Couch to 5K | Running Forum | Running News