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
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
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
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
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
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
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
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
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
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
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
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
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
Week # 12 – 8 X 400metres (400metre walk or jog between reps)
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5km run at short tempo pace
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10km run at long tempo pace
Week # 11 – 5 X 800metres (400metres walk or jog between reps)
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3km at short tempo pace, 1.5km at easy pace, 3km at short tempo pace
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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)
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6.5km run at mid tempo pace
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13km run at long tempo pace
Week # 9 – 400metres, 600metres, 800metres, 800metres, 600metres, 400metres (400metres walk or jog between sets)
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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
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14km run at long tempo pace
Week # 8 – 4 X 1000metres (400metres walk or jog between reps)
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6.5km run at short tempo pace
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16km run at long tempo pace
Week # 7 – 1600metres, 1200metres, 800metres, 400metres (400metre walk or jog between sets)
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8km run at mid tempo pace
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13km at long tempo pace
Week # 6 – 10 X 400metres (90sec recovery between reps)
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5km run at short tempo pace
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16km run at long tempo pace
Week # 5 – 6 X 800metres (90sec Recovery between reps)
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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
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13km run at long tempo pace
Week # 4 – 4X 1200metres (400metres walk between reps)
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5km run at short tempo pace
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16km run at long tempo pace
Week # 3 – 5 X 1000metres (400metres walk between reps)
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10km run at mid tempo pace
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13km run at long tempo pace
Week # 2 - 3 X 1600metres (400metres walk between reps)
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5km at short tempo pace
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11km at long tempo pace
Week # 1 – 6 X 400metres (60sec Recovery between reps)
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5km easy pace
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10km at race pace (RACE DAY)