Whether you're aiming to run your first 5K, step up to a 10K, or conquer a half marathon, your training needs to match your goal.
Each race distance demands a unique combination of endurance, speed, pacing, and recovery. Understanding how to train specifically for each race will help you stay motivated, avoid injury, and reach your personal best.
🟢 Training for a 5K (3.1 miles)
The 5K is a great entry point into running, but it’s also a race that rewards speed. Your training should focus on:
Shorter, faster runs (2–5km)
Interval training (e.g., 400m/800m repeats)
Form drills and mobility to build running economy
1–2 easy runs per week for recovery
Pacing tip: Start controlled and aim for a negative split. Avoid sprinting out of the gate.
🟡 Training for a 10K (6.2 miles)
The 10K bridges the gap between speed and endurance. Key elements include:
Tempo runs at a steady, challenging pace
Long runs once per week (8–12km)
Hill sessions to build strength and stamina
Active recovery runs to maintain volume
Pacing tip: Settle into your goal pace by kilometre 2 and maintain it with controlled breathing.
🔴 Training for a Half Marathon (21.1 km)
The half marathon is an endurance test that requires time, planning, and discipline.
Build your base with 4–5 runs per week
Long runs gradually increase to 18–20km
Fueling strategy (hydration and mid-run carbs) becomes crucial
Race pace workouts to simulate effort over distance
Pacing tip: Stick to a steady pace from the start, and conserve energy for the final 5km.
🏁 Which Race is Right for You?
New to running? Start with a 5K and build your fitness base.
Looking to challenge yourself? A 10K adds more structure and volume.
Ready to go long? The half marathon tests your endurance and mental toughness.
Wherever you're starting from, smart training makes all the difference. And that’s where expert coaching comes in.
Jason Cafferkey is Ireland’s go-to running coach and speed development expert. Whether you're training for your first 5K or pushing for a personal best fitness condition, Jason’s coaching will help you:
Build a customised training plan based on your current fitness
Improve speed, running technique, and endurance (we provide lots of videos!)
Stay injury-free with strength and recovery support
Stay motivated with expert feedback and ongoing support
🏃♂️ Ready to hit a new level?
Explore Jason’s running programs, 1:1 coaching, and online training plans designed for beginners, athletes, GAA / Rugby players, and runners of all levels.
Don’t just run—run smarter, faster, and stronger with Jason by your side, CONTACT US TODAY!
#5KTraining #10KTraining #HalfMarathonTraining #RunningCoachIreland #TrainWithJason #JCfitness #RunningTips #RunIreland #BeginnerRunningPlan #From5KtoHalfMarathon #RunStronger #SpeedDevelopment #RunningPlans #IrishRunningCoach
