2km Advanced 4 Weeks
2km | Advanced | 4 Week Plan Weeks Tue Thu Sun 1–3 400m repeats × 3 2km steady run 2km fast effort 4 2×200m Short jog Race Day
2km Intermediate 4 Week
2km | Intermediate | 4 Week Plan Weeks Tue Thu Sun 1–3 400m repeats × 2–3 2km tempo 2km jog/run 4 3×100m strides Walk Race Day
2km Beginner 4 Week
2km | Beginner | 4 Week Plan Weeks Tue Thu Sun 1–3 3 min jog / 1 min walk × 3 20 min jog 2km jog 4 15 min jog Walk Race Day
5km Advanced 4 Week
5km | Advanced | 4 Week Plan Weeks Tue Thu Sun 1–3 400–600m intervals 4km tempo 5km effort run 4 3200m Easy jog Race Day
5km Intermediate 4 Week
5km | Intermediate | 4 Week Plan Weeks Tue Thu Sun 1–3 400m repeats × 4–5 3km tempo 5km continuous run 4 3200m 15 min jog Race Day
5km Beginner 4 Week
5km | Beginner | 4 Week Plan Weeks Tue Thu Sun 1–3 3 min jog / 1 min walk × 5 25–30 min jog 5km jog/walk 4 20 min jog Walk or light jog Race Day – 5km