2km Advanced 8 Weeks
2km | Advanced | 8 Week Plan Weeks Tue Thu Sun 1–4 400m intervals × 5 2km tempo run 3–4km aerobic 5–7 400/600m repeats 2km tempo + strides 2km time trial 8 3×200m 10 min jog Race Day
2km Intermediate 8 Weeks
2km | Intermediate | 8 Week Plan Weeks Tue Thu Sun 1–4 200m intervals × 4–5 15 min tempo run 2.5–3km steady 5–7 400m repeats × 3–4 20 min tempo 2km at race pace 8 3×200m Light jog Race Day
2km Beginner 8 Week
2km | Beginner | 8 Week Plan Weeks Tue Thu Sun 1–4 1 min jog / 2 min walk × 5 15–20 min jog/walk 2km easy walk/jog 5–7 2–3 min jog / 1 min walk × 4 20–25 min jog/walk 2km jog 8 15 min jog Walk Race Day
5km Advanced 8 Week
5km |Advanced | 8 Week Plan Weeks Tue Thu St Sun 1–4 800m intervals × 5–6 5km tempo 6–7km steady 3km recovery 5–7 Pyramids Tempo + strides Race pace intervals Recovery jog 8 3400m 15 min jog + strides Rest Race Day
5km Intermediate 8 Week
5km | Intermediate | 8 Week Plan Weeks Tue Thu Sat Sun 1–4 400m intervals × 5–6 25 min tempo run 4–6km steady Optional walk/jog 5–7 600m or 800m repeats × 4 4km at tempo 5–6km at pace Recovery jog 8 3400m Rest or jog Rest Race Day
5km Beginner 8 Week
5km | Beginner | 8 Week Plan Weeks Tue Thu Sun 1–4 1 min jog / 2 min walk × 6–8 20–25 min jog/walk 3–4km easy walk/jog 5–7 2–3 min jog / 1 min walk × 5–6 30 min jog/walk 4–5km steady jog 8 20 min jog Rest or walk Race Day – Run/walk 5km