Looking to improve your 5K or 10K race time? These 5km and 10km running training plans are perfect for runners aiming to boost speed, build fitness, and achieve a new PB—whether it’s at parkrun or a local road race. Designed by running coach Ray Boardman, each plan is structured to help you train efficiently with a mix of intervals, tempo runs, and progressive sessions. Ideal for beginner and intermediate runners ready to take their performance to the next level.
8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Runners)
This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.
8 weeks long this programme can start anytime, this plan progresses through phases to build you to your peak performance. Each week includes 4 runs as well as a flexibility session. This programme includes a 10km time trial in the 9th week so you can see how much you have improved. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
Project 20: Chase Your Sub-20min 5km Dream! (10 weeks)
🏃♂️💨 Chase Your Sub-20min 5km Dream! 💥
Ready to crush that 5km goal and break the 20-minute barrier? 🏆 Our dedicated running plan will push your limits and get you there!
https://www.coachraytraining.co.nz/Store/project-20-chase-your-sub-20min-5km-dream-10-weeks
5 Weeks to a Faster 5k Training Plan (INTERMEDIATE 5week Plan) 22-26min 5k
🏃♂️ Ready to Shave Minutes Off Your 5k Time? 🏃♀️ Join the 5 Weeks to a Faster 5k Program!
Are you currently running a 5k in 22 to 26 minutes and want to push your limits? ⏱️ With my 5 Weeks to a Faster 5k program, you can unlock your speed potential and see real results—fast! 🚀 On average, participants improve their 5k times by 2 minutes and 51 seconds (a 7.5% improvement! 🎯), with some runners smashing their personal bests by over 5 minutes! Imagine crossing that finish line with a new PR and more confidence in your running abilities. 🏅
This program is not just about running faster—it’s about support, community, and having a clear plan to get you to your goals. When you join, you’ll become part of an exclusive group of like-minded runners 🏃♂️🏃♀️, all working to improve together. You’ll gain access to fortnightly group coaching calls with me, Coach Ray—a professional coach with over 20 years of experience. 🎓 I’ve helped countless athletes hit new personal records, and I’m here to guide you every step of the way.
Getting Started in RUNNING Training Plan (BEGINNER 4 weeks – Start Any Monday) 4 Weeks to 4km
Are you ready for a life-changing journey? Our program is perfect for absolute beginners with no prior running experience. Get fitter, healthier, and more energized as you:
🏃♀️ Achieve Your Goal: In just 4 weeks, you’ll comfortably run 4 kilometers (2½ miles).
🤝 Expert Support: Join Coach Ray’s community. Get fortnightly coaching calls and tap into over 20 years of coaching experience.
🌟 Proven Results: Hear from past participants who’ve reached new heights with Coach Ray’s guidance.
💰 Affordable: Only $236 to join our exclusive program.
📅 Limited Spots: Act fast – we’re accepting only 20 participants.
🔥 Results Guarantee: If you can’t run 4km, Coach Ray continues to coach you for free until you do, or you get your money back.
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