Thoughts on my training plan for 5k /10k?

Not bad. Covers most of the bases. If you're thinking 10k, I'd do some steady state/marathon pace work too but you can also just throw that in as part of your long run every few weeks or so.

Judge my training plan wrote:

Background: 18yo male, hobby jogger, doing way to much speed right now (200-400 meter reps 3x a week) with no treshold and longer runs.

19 minute 5k and 4.5x minute mile, want to take some minutes off my 5k time and possibly run a good 10k.

Monday: Long run 70-90 min fast finish + weights

Tuesday: 30-50 easy

Wednesday: 40-60 easy+ strides + core

Thursday: Treshold (Tempo run/ mile reps/ 1k reps) + weights

Friday: Rest

Saturday: Hill work (like 5x 2 minute with 1 min jog + 5x 1 minute hills) + core

Sunday: 30-50 easy

Too much for a 19 minute 5k runner

Here is a simpler plan that may work and has for a majority of my group which includes high school male 15:45 and female 17:27

Monday easy 35-40 minutes

Tuesday 5x 700 as 100m at good pace with 100 float

Wednesday easy 45-50 minutes

Thursday 2x 2.5k at threshold which for you would be around 4:05-4:10 per Kilometre pace with 1 min rest btw efforts + 5x100m with 100 walk

Friday Rest

Saturday 8x1 min hill

Sunday 14-16k

Good luck!

Should I do the long run hard or easy?

I don’t get this....you say it’s too much for a 19 min 5ker and then you prescribe him basically the same plan????

I like it. Just make sure you keep those easy days easy and stay consistent.

Awesome, thanks for the thoughts everyone, but I was thinking if it would matter if I switched the hill work out for a track session and do my strides up a steep hill instead? Like 10x400 with 400 jog or 15x200 with 200 jog? Because I have some friends who run track sessions, and it would be a huge impact on my training? Because I dont really see them otherwise and it would be fun to see them.

Monday: Long run 70-90 min fast finish + weights

Tuesday: 30-50 easy

Wednesday: 40-60 easy+ uphill strides + core

Thursday: Track Work + plyometrics

Friday: Rest

Saturday: Treshold + weights

Sunday: 30-50 easy

I run without a watch on my easy days, I run like 10:30minute mile pace I think, is that bad/too slow?

Awesome wrote:

Awesome, thanks for the thoughts everyone, but I was thinking if it would matter if I switched the hill work out for a track session and do my strides up a steep hill instead? Like 10x400 with 400 jog or 15x200 with 200 jog? Because I have some friends who run track sessions, and it would be a huge impact on my training? Because I dont really see them otherwise and it would be fun to see them.

Monday: Long run 70-90 min fast finish + weights

Tuesday: 30-50 easy

Wednesday: 40-60 easy+ uphill strides + core

Thursday: Track Work + plyometrics

Friday: Rest

Saturday: Treshold + weights

Sunday: 30-50 easy

That works too. Maybe switch between the two for some variety.

Your easy pace should be whatever you need to recover for your next workout. If it works for you, great. If you feel like it's not working, try something different until it does.

Awesome wrote:

Awesome, thanks for the thoughts everyone, but I was thinking if it would matter if I switched the hill work out for a track session and do my strides up a steep hill instead? Like 10x400 with 400 jog or 15x200 with 200 jog? Because I have some friends who run track sessions, and it would be a huge impact on my training? Because I dont really see them otherwise and it would be fun to see them.

Monday: Long run 70-90 min fast finish + weights

Tuesday: 30-50 easy

Wednesday: 40-60 easy+ uphill strides + core

Thursday: Track Work + plyometrics

Friday: Rest

Saturday: Treshold + weights

Sunday: 30-50 easy

just follow Daniels 5k-10k plan, it's still better than your

Hills do magic, so don't swap them out. If you want to see your mates, rearrange your schedule so track is on Thursday and you fit in hills and threshold on other days. Do you have to have a rest day every week? Every 2-3 weeks is fine.

Awesome, thank you so much! I will do the track work one week and hills the other and switch it every week. Thank you for all the advice.