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5K / 10K Performance

Intermediate 8 weeks 4 days/week Running

5K / 10K Performance is an intermediate running program that runs 8 weeks at 4 sessions per week. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.

What this program is

An 8-week program for runners who can already run 30+ minutes continuously and want to get faster at 5K and 10K. Four sessions per week (easy aerobic run, interval/quality day, strength for runners, long run) across a base block that introduces quality work and a sharpening block with tempo runs, faster intervals, and stride-power plyometrics.

At a glance

Discipline	Running
Experience level	Intermediate
Length	8 weeks
Training days	4 per week
Equipment	Running shoes + Barbell + Dumbbells
Loading	Pace, duration, and distance targets per session.
Price	Free for individual lifters and rostered athletes

Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.

How it works in Ægir Iron

Inside Ægir Iron the plan runs on real Cycle, Block, Week, Day structure. Each session prescribes pace, duration, and distance rather than barbell percentages, and any strength accessories carry their own sets and reps. You log every run, the app charts your progress, and you adjust anything you like without breaking the plan.

Load 5K / 10K Performance as is, or use it as a starting point and adjust the sets, reps, exercises, or loading to fit you. Save any version as a reusable template that a coach can assign in a couple of taps.

Start 5K / 10K Performance

Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load 5K / 10K Performance. It is free on iOS, Android, and the web, with your data synced across all three.

Load 5K / 10K Performance free →