Toronto Women's Run Series

10k/5k Training Programs

Welcome to the training page of our website where you can find a program that suits your goals and needs, as well as interesting articles/tips, and videos to help with your training.

Download one of our training programs to guide you through your months of training. Read the criteria to decide which will work for you. Also, learn why you should be supplementing your running with some strengthening exercises and how you can get started.

10k Programs

Train to run a 60 minute 10k
Train to run a 45 minute 10k

5k Programs

16 week Run/walk program – for new runners
8 week training program – for those aiming to finish under 30 minutes

Training Tips/Videos and Interesting Articles from the Runner’s Academy

Run Ready Checklist  – Use this movement test to see if you are ready to run or if you might need some extra help with strength or mobility.

Top 3 Tips For New Runners

How and when to strength train

How to improve running efficiency and performance

Running after pregnancy

Finding the Sweet Spot in your training 

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