Based on 5km 1mm
Based on 5km 1mm
Schedule
Week 1
3 miles
5 x 400m
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
3 miles
3 miles
5 miles
Week 2
3 miles
30 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
3 miles
3 miles
Faster than conversational pace.
5 miles
Week 3
3 miles
6 x 400m
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
3 miles
4 miles
6 miles
Week 4
3 miles
35 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
3 miles
Race
Week 5
3 miles
7 x 400m
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
3 miles
4 miles
Faster than conversational pace.
6 miles
Week 6
3 miles
40 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
3 miles
5 miles
7 miles
Week 7
3 miles
8 x 400m
1-2 mile warm up. Faster than 5k pace. Jog interval distance between reps.
3 miles
5 miles
Faster than conversational pace.
7 miles
Week 8
3 miles
30 min
Easy running for the first third and last 5 - 10 minutes. For the middle period gradually accelerate to faster than 10k pace, maintaining peak speed for 3-6 minutes.
2 miles
Race