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 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 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
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