2km Advanced 6 Weeks
2km | Advanced | 6 Week Plan Weeks Tue Thu Sun 1–3 400m repeats × 4 2km tempo 2km effort run 4–5 200m sprints × 4 Easy jog + strides 2km at race pace 6 3×100m strides Light jog Race Day
2km Intermediate 6 Week
2km | Intermediate | 6 Week Plan Weeks Tue Thu Sun 1–3 300m repeats × 3 15–20 min tempo run 2km steady 4–5 400m repeats × 3 2km tempo 2km at goal pace 6 2×200m Walk Race Day
2km Beginner 6 Week
2km | Beginner | 6 Week Plan Weeks Tue Thu Sun 1–3 2 min jog / 1 min walk × 4 20 min jog/walk 2km jog 4–5 3 min jog / 1 min walk × 4 25 min jog 2km jog 6 15 min jog Walk Race Day
5km Advanced 6 Week
5km | Advanced | 6 Week Plan Weeks Tue Thu Sat Sun 1–3 600–800m repeats 4–5km tempo 6km race pace Easy 3km jog 4–5 Sprint sets (200–400m) Tempo with strides 5km time trial Rest 6 3200m Short jog Rest Race Day
5km Intermediate 6 Week
5km | Intermediate | 6 Week Plan Weeks Tue Thu Sat Sun 1–3 400m intervals × 5 20 min tempo run 5km steady Optional walk/jog 4–5 800m repeats × 4 25 min tempo 5km at goal pace Rest 6 3200m strides Rest Rest Race Day
5km Beginner 6 Week
5km | Beginner | 6 Week Plan Weeks Tue Thu Sun 1–3 2 min jog / 1 min walk × 6 25 min jog/walk 4km jog 4–5 3–4 min jog / 1 min walk × 5 30 min jog 5km slow jog 6 15 min jog Rest Race Day – 5km