NEWS FLASH
  • Healy and McElhinney deliver on memorable day in Mallusk

  • Abbotstown set for high octane National Indoors

  • Irish Life Health National Senior Indoors Entry List

  • Ireland’s brightest young athletes set for Athlone

  • McDaid to coach Team Europe as McCormack looks to continue fine form

5km to 10km Training Plan

Scroll Table to view all information
  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Wk 1 30 min easy 30 min – 6 x 1min REST 5Km easy 5Km easy REST 45 mins
Wk 2 30 min easy 35 min – 7 x 1min REST 6Km easy 5Km easy REST 50 mins
Wk 3 30 min easy 40 min – 4 x 30 sec + 1min Hills REST 6Km easy 6Km easy REST 55 mins
Wk 4 30 min easy Rest/20 min easy 5km Race REST 5Km easy REST 1 hr
Wk 5 30 min easy 40 min - 5 x 2min REST 7Km easy 6Km easy REST 1 hr
Wk 6 40 min easy 40 min – 4 x 3+2min REST 8Km easy 7Km easy REST 1 hr
Wk 7 40 min easy 30 min easy REST 8Km easy 7Km easy REST 5 mile race
Wk 8 REST 40 min – Short Pyramids REST 8Km easy 8km Tempo REST 1 hr 10 min
Wk 9 40 min easy 40 min – 8 x 1min Hills REST 8Km easy 8km – Last 3km at race pace REST 1 hr 10 min
Wk 10 40 min easy 45 min – 4 x 3+2min REST 8Km easy 8km Tempo REST 1 hr 10 min
Wk 11 40 min easy 45 min – 5 x 2min REST 8Km easy 8km Tempo REST 1 hr 15 min
Wk 12 40 min easy 45 min – Tempo REST 8Km easy 8km – Last 3km at race pace REST 1 hr 15 min
Wk 13 40 min easy 40 min – 4 x 30sec + 1min Hills REST 7Km easy 7km Tempo REST 1 hr
Wk 14 30 min easy 8Km easy REST 7Km easy 20 mins easy REST 5 km Race
Wk 15 REST 8Km easy REST 8k long Pyramids 7Km easy REST 1 hr
Wk 16 40 min easy 45 min – 4 x 3+2 min REST 6Km easy 5Km easy REST 1 hr
Wk 17 30 min easy 8Km easy REST 5Km easy Rest/20 min easy 10K Race   REST

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