80/20 Training
10KModerate2 weeks
A shift in focus towards easier runs, with only occasional speed work.
Schedule
Week 1
Mon
Rest
Programme starts on Sunday (Day 7)
Sun
Long
60 min
4:50 to 5:00 pace. 12km and 15km distance.
Week 2
Mon
Race pace
22 min
5k at consistently fast pace of 4:15 to 4:30 per km
Tue
Easy
30 min
4:50 to 5:00 pace. 5km to 8km distance.
Wed
Easy
30 min
4:50 to 5:00 pace. 5km and 8km distance.
Thu
Race pace
46 min
10k at consistent pace of 4:30-4:40 per km at least
Fri
Easy
25 min
Short distance and easy pace.
Sat
Hills
40 min
Easy pace plus combo of intervals and/or hills.
Sun
Easy
60 min
4:50 to 5:00 pace. 12km to 15km distance.