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 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 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 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 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 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
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
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