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 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 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
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