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1k - 4 Week Training Program

 

Week 1

Monday - REST

Tuesday - 15min easy run 2x400m with 1min rest between reps

Wednesday - 30min running; 10min recovery, 10min easy run, 10min tempo run

Thursday - 10min easy run 5x200m with 30sec recovery between reps

Friday - REST

Saturday - 30min easy running

Sunday - 45min easy running

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Week 2

Monday - REST

Tuesday - 15min easy run 3x400m with 1min rest between reps;

Wednesday - 35min running; 10min recovery, 15min easy run, 10min tempo run

Thursday - 10min easy run 6x200m with 30sec recovery; 15min easy run

Friday - REST

Saturday - 35min easy running

Sunday - 45min easy running

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Week 3

Monday - REST

Tuesday - 15min easy run 4x400m with 1min rest between reps

Wednesday - 40min running; 20min recovery, 10min easy run, 10min tempo run

Thursday - 15min easy run; 7x200m reps with 30sec recovery; 15min easy run

Friday - REST

Saturday - 40min easy running

Sunday - 45min easy running

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Week 4

Monday - REST

Tuesday - 10min easy run; 2x400m reps with 1min rest between;

Wednesday - 20min easy running

Thursday - 15min easy run 2x200m reps  with 30sec recovery; 15min easy run

Friday - REST

Saturday - 15min easy running

Sunday - 15min easy running

5km Training program: Three runs a week – track repeats, tempo run and long run

 

Week # 12 – 8 X 400 metres (400 metre walk or jog between reps)

                         Run 3km at short tempo pace

                         Run 8km at long tempo pace

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Week # 11 - 5 X 800 metres (400 metres walk or jog between reps)

                        Run 5km at short tempo pace

                        Run 10km at long tempo pace

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Week # 10 – 2 X 1600 (400 metre walk or jog between reps) 1 X 800 metres (400 metre walk or jog)

                        Run 3km at short tempo pace, run 1.5km easy pace, run 3km at short tempo pace

                          Run 8km at long tempo pace

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Week # 9 – 400 metres, 600 metres, 800 metres, 600 metres, 400 metres ( 400 metres walk or jog between sets)

                       Run 6km at mid distance tempo pace

                       Run 10km at long tempo pace

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Week # 8 – 4 X 1000 metres (400 metre walk or jog between reps)

                        Run 5km at short tempo pace

                        Run 10km at long tempo pace

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Week # 7 – 1600 metres, 1200 metres, 800 metres, 400 metres, (400 metres walk or jog between sets)

                      Run 1.5km at short tempo pace, 1.5km at easy pace, 1.5km at short tempo pace, 1.5km at easy pace and 1.5km at short tempo pace

                       Run 10km at long tempo pace

 

Week # 6 – 10 X 400 metres (90 second recovery between reps)

                        Run 6km at mid distance tempo pace

                        Run 13km at long tempo pace

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Week # 5 – 6 X 800 metres (90 seconds recovery between reps)

                       Run 3km at short tempo pace, 1.5km at easy pace, 3km at short tempo pace

                       Run 11km at long tempo pace

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Week # 4 – 4 X 1200 metres (400 metres walk or jog between reps)

                       Run 5km at short tempo pace

                       Run 11km at long tempo pace

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Week # 3 – 5 X 1000 metres (400 metres walk or jog between reps)

                       Run 3km at short tempo pace, 1.5km at easy pace, 1.5km at short tempo pace, 1.5km at easy pace, 3km at short tempo pace

                       Run 11km at long tempo pace

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Week # 2 – 3 X 1600 metres (400 metre walk or jog between reps)

                       Run 5km at short tempo pace

                        Run 10km at long tempo pace

 

Week # 1 – 6 X 400 metres (90 seconds recovery between reps)

                       Run 5km easy pace

                       Run 5km Race Day

10km training program: Three runs a week – track repeats, tempo run and a long tempo run

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Week # 12 – 8 X 400metres (400metre walk or jog between reps)

  • 5km run at short tempo pace

  • 10km run at long tempo pace

Week # 11 – 5 X 800metres (400metres walk or jog between reps)

  • 3km at short tempo pace, 1.5km at easy pace, 3km at short tempo pace

  • 11km run at long tempo pace

Week # 10 – 2 X 1600 metres (400metres walk or jog between reps), 1 X 800metres (400metres jog or walk after)

  • 6.5km run at mid tempo pace

  • 13km run at long tempo pace

Week # 9 – 400metres, 600metres, 800metres, 800metres, 600metres, 400metres (400metres walk or jog between sets)

  • 3km at short tempo pace, 1.5km at easy pace, 1.5km at short tempo pace, 1.5km  at easy pace, 3km at short tempo pace

  • 14km run at long tempo pace

Week # 8 – 4 X 1000metres (400metres walk or jog between reps)

  • 6.5km run at short tempo pace

  • 16km run at long tempo pace

Week # 7 – 1600metres, 1200metres, 800metres, 400metres (400metre walk or jog between sets)         

  • 8km run at mid tempo pace

  • 13km at long tempo pace

Week # 6 – 10 X 400metres (90sec recovery between reps)

  • 5km run at short tempo pace

  • 16km run at long tempo pace

Week # 5 – 6 X 800metres (90sec Recovery between reps)

  • 1.5km at short temp pace, 1.5km easy pace, 3km at short tempo pace, 1.5km at easy pace and 1.5km at short tempo pace

  • 13km run at long tempo pace

Week # 4 – 4X 1200metres (400metres walk between reps)

  • 5km run at short tempo pace

  • 16km run at long tempo pace

Week # 3 – 5 X 1000metres (400metres walk between reps)

  • 10km run at mid tempo pace

  • 13km run at long tempo pace

Week # 2 - 3 X 1600metres (400metres walk between reps)

  • 5km at short tempo pace

  • 11km at long tempo pace

Week # 1 – 6 X 400metres (60sec Recovery between reps)

  • 5km easy pace

  • 10km at race pace (RACE DAY)

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