5km - 10km Plan
WEEK ONE
MON - 3.5km EASY RUN
TUES - GYM
WED - 5km LAST 2km TEMPO
THURS- GYM
FRI- 3km EASY RUN
SAT- REST
SUN- 4.5km LONG RUN
WEEK TWO
MON - 4km EASY RUN
TUES - GYM
WED - 5km LAST 2km TEMPO​
THURS- GYM
FRI- 3.5km EASY RUN
SAT- REST
SUN- 5.5km LONG RUN
WEEK THREE
MON - 3.5km EASY RUN
TUES - GYM
WED - 5km LAST 2km TEMPO
THURS- GYM
FRI- 3.5km EASY RUN
SAT- REST
SUN- 6km LONG RUN
WEEK FOUR
MON - 3.5km EASY RUN
TUES - GYM
WED - 3km EASY RUN
THURS- GYM
FRI- 3km EASY RUN
SAT- REST
SUN- 5km LONG RUN
WEEK FIVE
MON - 4.5km EASY RUN
TUES - GYM
WED - 5km LAST 2km TEMPO
THURS- GYM
FRI- 4km EASY RUN
SAT- REST
SUN- 7km LONG RUN
WEEK SIX
MON - 5km EASY RUN
TUES - GYM
WED - 6km LAST 2km TEMPO​
THURS- GYM
FRI- 4km EASY RUN
SAT- REST
SUN- 8km LONG RUN
WEEK SEVEN
MON - 5km EASY RUN
TUES - GYM
WED - 5km LAST 2km TEMPO
THURS- GYM
FRI- 4.5km EASY RUN
SAT- REST
SUN- 9km LONG RUN
WEEK EIGHT
MON - 4km EASY RUN
TUES - GYM
WED - 5km EASY RUN
THURS- GYM
FRI- 4km EASY RUN
SAT- REST
SUN- 7.5km LONG RUN
WEEK NINE
MON - 5.5km EASY RUN
TUES - GYM
WED - 5km LAST 2km TEMPO
THURS- GYM
FRI- 5km EASY RUN
SAT- REST
SUN- 10km LONG RUN
WEEK TEN
MON - 6km EASY RUN
TUES - GYM
WED - 6km LAST 2km TEMPO​
THURS- GYM
FRI- 5km EASY RUN
SAT- REST
SUN- 11km LONG RUN
WEEK ELEVEN
MON - 6km EASY RUN
TUES - GYM
WED - 6km LAST 2km TEMPO
THURS- GYM
FRI- 5km EASY RUN
SAT- REST
SUN- 12km LONG RUN
WEEK TWELVE
MON - 5km EASY RUN
TUES - GYM
WED - 5km EASY RUN
THURS- GYM
FRI- 4km EASY RUN
SAT- REST
SUN- 9km LONG RUN
WEEK THIRTEEN
MON - 5.5km EASY RUN
TUES - GYM
WED - 5km LAST 2km TEMPO
THURS- GYM
FRI- 5km EASY RUN
SAT- REST
SUN- 10km LONG RUN
WEEK FOURTEEN
MON - 3km EASY RUN
TUES - GYM
WED - 3km EASY RUN​
THURS- GYM
FRI- 4km EASY RUN
SAT- REST
SUN- 10km LONG RUN