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| Beginner (no running experience) | Intermediate (sub 27min for 5km- paces just an e.g.) | Advanced (sub 19.00 for 5km- paces just an e.g.) | |
| Week 1 | |||
| Sunday | 25min of 4min jog/1min walk | 33min run (5km) | 1hr 20min run (16km) |
| Monday | rest | 29min easy run (4km), 5x100m @ 90% with slow jog | 1hr easy run (11km), 5x100m @ 90% with slow jog back |
| Tuesday | 20min of 6min jog/1min walk | 1km easy run, 4km threshold run @ 5.50 pace, 1km easy. | 3km easy run, TRACK: 5km of sprinting the straights and floating the bends in 20.40, 3km easy run |
| Wednesday | rest | Rest | 50min run (10km) |
| Thursday | 20min of 8min jog/1min walk | 1km easy run, 5x800m in 4.15 (5.00 cycle), 1km easy run | 3km easy run, HILLS: 30x90m hill with float back down. Each up/down off a 1min cycle. 3km easy run |
| Friday | rest | Rest | 42min easy run (8km) |
| Saturday | 10min jog (1min walk) 10min jog (1min walk) 5min jog | 1km easy run, 5km threshold run @ 5.50 pace, 1km easy run | 3km easy run, 7km threshold run @ 4.10 pace, 3km easy run |
| Week 2 | |||
| Sunday | rest | 39min run (6km) | 1hr 25min run (17km) |
| Monday | 10min jog (2min walk) 3min fast run (3min walk) 2min fast run (2min walk) | 29min easy run (4km), 5x100m @ 90% with slow jog | 1hr easy run (11km), 5x100m @ 90% with slow jog back |
| Tuesday | Rest | 1km easy run, HILLS: 8x400m hill loop whch includes some downhill and uphill (3min cycle), 1km easy | 3km easy run, TRACK: 2km in 8.00 (9.00 cycle)1600m in 6.24 (7.00 cycle) 1200m in 4.45 (5.00 cycle) 800m in 3.15 (3.30 cycle) 400m in 1.34 (2.00 cycle) 5x200m in 40sec (1.00 cycle) |
| Wednesday | 15min jog (2min walk) 10min jog | Rest | 50min run (10km) |
| Thursday | Rest | 1km easy run, 3km threshold run @ 5.47 pace (5min jog) 3km threshold run @ 5.47 pace , 1km easy run | 3km easy run, HILLS; 8x600m loop (3.00 cycle) 5min break. 4km threshold run @ 4.10 pace, 1km easy run |
| Friday | 20min jog | Rest | 42min easy run (8km) |
| Saturday | Rest | 1km easy run, 3km time trial, 1km easy run | 3km easy run, 4km time trial, 3km easy run |
| Week 3 | |||
| Sunday | 10min jog (2min walk) 2min fast run (3min walk) 2min fast run (2min walk) 1min fast run (2min walk) | 44min run (7km) | 1hr 25min run (17km) |
| Monday | Rest | 33min easy run (5km), 5x100m @ 90% with slow jog | 1hr 04min easy run (12km), 5x100m @ 90% with slow jog back |
| Tuesday | 22min jog | 1km easy run, 25x75m hill with quick jog back. Each up/down off 1.00 cycle, 1km easy | 3km easy run, TRACK: 8x400m in 1.33 (2.00 cycle) 3km threshold run @ 4.08 pace, 1km easy run |
| Wednesday | rest | Rest | 50min run (10km) |
| Thursday | 10min jog (2min walk) HILLS: 10x60m hill sprint with slow jog back down. Each up/down off a 1min cycle. 2min jog | 1km easy run, FARTLEK: (all surges @ 5.20 pace; all floats @ 6.20 pace) 12x30sec surge (30sec float), 1km easy run | 3km easy run, 8km threshold run @ 4.06 pace, HILLS: 10x90m hill with float back. Each up/down off a 1.00 cycle. 2km easy |
| Friday | rest | Rest | 41min easy run (8km) |
| Saturday | 25min jog | 35min easy run (5km), 5x100m @ 90% with slow jog | 3km easy run, 3x2km in 7.55 (9.00 cycle), 2km easy |
| Week 4 | |||
| Sunday | rest | 46min run (7km) | 1hr 30min run (18km) |
| Monday | 10min jog (2min walk) 4min fast run (3min walk) 3min fast run (2min walk) 1min fast run (2min walk) 2min jog | rest | 1hr 04min easy run (12km), 5x100m @ 90% with slow jog back |
| Tuesday | Rest | 1km easy run, HILLS: 8x600m hill loop whch includes some downhill and uphill (5min cycle), 1km easy | 3km easy run. TRACK: 6x1km in 3.48 (5.00 cycle), 2km easy |
| Wednesday | 27min jog | Rest | 49min run (10km) |
| Thursday | Rest | 1km easy, 2km hard (5min jog) 2km hard(5min jog) 1km hard | 3km easy run, HILLS; 8x600m loop (2.40 cycle) 4km threshold run @ 4.06 pace, 1km easy run |
| Friday | 10min jog (2min walk) HILLS: 14x60m hill sprint with slow jog back down. Each up/down off a 1min cycle. 2min jog | Rest | 41min easy run (8km) |
| Saturday | rest | 1km easy run, 6km threshold run @ 5.45 pace, 1km easy run | 3km easy run, 8km threshold run @ 4.06 pace, 1km easy run |
| Week 5 | |||
| Sunday | 29min jog | 49min run (8km) | 1hr 30min run (18km) |
| Monday | rest | 34min easy run (5km), 5x100m @ 90% with slow jog | 1hr 03min easy run (12km), 5x100m @ 90% with slow jog back |
| Tuesday | 6min jog (2min walk) 7x1min fast (1min jog after each hard effort) 10min walk | 1km easy run, 4km threshold run @ 5.44 pace, (5min break)10x75m hill with quick jog back. Each up/down off 1.00 cycle, 1km easy | 3km easy run, TRACK: 5km of sprinting the straights and floating the bends in 20.20, 3km easy run |
| Wednesday | rest | Rest | 49min run (10km) |
| Thursday | 25min jog | 1km easy run, 6x800m in 4.08 (5.00 cycle), 1km easy run | 3km easy run, HILLS: 30x90m hill with float back down. Each up/down off a 1min cycle. 3km easy run |
| Friday | rest | Rest | 41min easy run (8km) |
| Saturday | 10min jog (2min walk) HILLS: 8x120m hill sprint with slow jog back down. Each up/down off a 2min cycle. 2min jog | 1km easy run, 10x1min @ 5.14 pace (1min jog), 1km easy run | 3km easy run, 8km threshold run @ 4.05 pace, 1km easy run |
| Week 6 | |||
| Sunday | rest | 49min run (8km) | 1hr 35min run (19km) |
| Monday | 10min jog, 8min fast, 5min jog | 33min easy run (5km), 5x100m @ 90% with slow jog | 1hr 02min easy run (12km), 5x100m @ 90% with slow jog back |
| Tuesday | Rest | 1km easy run, HILLS: 12x400m hill loop (5min cycle), 1km easy | 3km easy run, TRACK: 2km in 7.47 (9.00 cycle)1600m in 6.14 (7.00 cycle) 1200m in 4.35 (5.00 cycle) 800m in 3.06 (3.30 cycle) 400m in 1.29 (2.00 cycle) 5x200m in 38sec (1.00 cycle) |
| Wednesday | 30min jog | Rest | 49min run (10km) |
| Thursday | Rest | 1km easy run, 4km threshold run @ 5.43 pace (5min jog) 3km threshold run @ 5.43pace, 1km easy run | 3km easy run, 12x30sec @ 3.20 pace (30sec jog), 3km easy run |
| Friday | 10min jog (2min walk) HILLS: 10x120m hill sprint with slow jog back down. Each up/down off a 2min cycle | Rest | 41min easy run (8km) |
| Saturday | rest | 1km easy run, 3km time trial, 1km easy run | 3km easy run, 4km time trial, 3km easy run |
| Week 7 | |||
| Sunday | 10min jog (2min walk) 6min fast run (3min jog) 6min fast run (3min jog) 2min fast run (2min jog) | 54min run (9km) | 1hr 35min run (19km) |
| Monday | rest | 33min easy run (5km), 5x100m @ 90% with slow jog | 1hr 01min easy run (12km), 5x100m @ 90% with slow jog back |
| Tuesday | 34min jog | 1km easy run, 12x1min @ 5.12 pace (1min jog), 1km easy run | 3km easy run, TRACK: 8x400m in 1.28 (2.00 cycle) 3km threshold run @ 4.03 pace, 1km easy run |
| Wednesday | rest | Rest | 49min run (10km) |
| Thursday | 6min jog (2min walk) 9x1min fast (1min jog after each hard effort) 10min walk | 1km easy run, FARTLEK: All surges @ 5.15 pace, all floats @ 6.15 pace- 2x2min hard (2min float) 2x1min hard (1min float) 5x30sec hard (30sec float), 1km easy run | 3km easy run, 4km threshold run @ 4.02 pace. 4x30sec @ 3.18 pace (30sec jog) 3km easy |
| Friday | rest | Rest | 41min easy run (8km) |
| Saturday | 23min jog | 1km easy run, 2km hard (3min jog) 2km hard (3min jog) 1km hard, 1km easy run | 3km easy run, HILLS: 30x90m hill with float back down. Each up/down off a 1min cycle. 3km easy run |
| Week 8 | |||
| Sunday | rest | 41min run (7km) | 1hr 01min easy run (12km) |
| Monday | 7min jog (2min walk) 7min medium pace, 2min jog | rest | 32min easy run (6km) 5x100m @ 90% with slow jog back |
| Tuesday | Rest | 1km easy run, HILLS: 4x600m loop (5min cycle), 1km easy | 3km easy run. TRACK: 3x1km in 3.40 (7.00 cycle), 1km easy |
| Wednesday | 6min jog (2min walk) 4x30sec fast (1min jog after each hard effort) 5min walk | Rest | Easy 26min run (5km) |
| Thursday | Rest | 1km easy, 6x30sec @ 5.10 pace (30sec jog), 1km easy | 3km easy run, 4x30sec @ 3.18 pace (30sec jog) 1km easy |
| Friday | 10min jog | Rest | 16min easy run (3km) 5x100m @ 90% with slow jog back |
| Saturday | rest | 20min easy run (3km) | 16min easy run (3km) 5x100m @ 90% with slow jog back |
| Week 9 | |||
| Sunday | Race- 10km | Race- 10km | RACE: 10km |