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 |