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Stride Training Series: 5K and 10K Programs

Stride Training Series: 5K and 10K Programs
by Echelon Contributor
August 30, 2022
3 min read

Echelon now offers comprehensive training programs that help prepare you for running a 5K or 10K race. These on-demand training classes feature week-by-week guides that build up your stamina, eventually giving you the endurance to complete a full 5K or 10K — whatever your goal may be. 

You can join the program on the Echelon Stride in freestyle mode or complete the program outdoors. The classes will focus on a variety of running performance techniques, including sprints, hill training, and intervals. In addition, the program includes rest days and strengthening classes like Yoga and Lower Body. 

Whether you are training for a race, eager to improve your running, or just looking for a new way to challenge yourself, these classes are the perfect complement to your fitness routine.

Classes are available to members in the Echelon Fit app. Check out the program sequences below. We’ll see you on the Leaderboard!

5K Training Program Sequence 

To learn more about the Stride 5K training program, watch the introductory video from Dani in the Echelon Fit app.

Week 1

Day 1: Intervals 20 with Ryn

Day 2: Sprints 30 with Ashley

Day 3: Lower Body Strength 10 with Eden

Day 4: REST 

Day 5: Endurance 20 with Dani

Day 6: Slow Flow Yoga with Ryn 

Day 7: REST 

Week 2 

Day 1: Hill Intervals 30 with Sam

Day 2: Sprints 20 with Paige

Day 3: Lower Body Strength 20 with Jaime

Day 4: REST

Day 5: Endurance 30 with Nick

Day 6: Core with Ryn

Day 7: REST 

Week 3

Day 1: Intervals 30 with Nick

Day 2: Sprints 30 with Ashley

Day 3: Lower Body Strength with Jaime

Day 4: REST 

Day 5: Endurance 45 with Dani

Day 6: Slow Flow Yoga with Ryn

Day 7: REST 

Week 4

Day 1: Hill Intervals 30 with Dani

Day 2: Sprints 20 with Paige

Day 3: Lower Body Strength with Eden

Day 4: REST 

Day 5: Walk 20 with Ryn

Day 6: Training is complete! Try Running a 5K.

Once you’ve completed the 5K training program, you may be ready for what’s next which Dani outlines for you in the app! 

10K Training Program Sequence 

To learn more about the Stride 10K training program, watch the introductory video from Dani in the Echelon Fit app.

Week 5

Day 1: Intervals 30 with Jamie

Day 2: Sprints 30 with Ryn

Day 3: Walk 30 with Dani

Day 4: REST

Day 5: Endurance 30 with Nick

Day 6: Slow Flow Yoga with Ryn

Day 7: REST 

Week 6

Day 1: Hill Intervals 30 with Sam

Day 2: Endurance 30 with Nick

Day 3: Sprints 20 with Paige

Day 4: REST

Day 5: Hill Endurance 45 with Dani

Day 6: Slow Flow Yoga with Ryn

Day 7: REST 

Week 7

Day 1: Intervals 30 with Nick

Day 2: Hill Sprints 30 with Ashley

Day 3: Walk 30 with Ryn

Day 4: REST

Day 5: Endurance 45 with Dani

Day 6: Strength For Runners 30 with Sam

Day 7: REST

Week 8 

Day 1: Interval 30 with Jamie

Day 2: Sprints 20 with Ashley

Day 3: Endurance 20 with Dani

Day 4: REST 

Day 5: Walk 20 with Eden

Day 6:  Training is complete! Try running a 10K. 

Once you’ve completed the 10K program, you’ll enjoy a special video message in the app from Dani.

New to Echelon? The 5K and 10K training series are for Echelon Stride treadmills available on the Echelon Fit® app with the Echelon Premier Membership. Join our community and experience the ultimate running and training experience from the comfort of home!