5km to 10km Training Plan
| 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 |