18 weeks 5K/10K Plan

Average Weekly Training Hours 07:55
Training Load By Week
Average Weekly Training Hours 07:55
Training Load By Week
Sample Day 1
1:05:00
6mi
Easy Run 50mins + Drills/Strides

LUNGE MATRIX, 50mins @Z0 to Z1 + 10mins Drills/Strides

Sample Day 2
1:05:00
6.5mi
Easy Run 50mins + Hills

LUNGE MATRIX, 50mins TOTAL @Z0 to Z1 + 6-10X60-100m uphill sprints @ Z6 Max effort!

Sample Day 3
1:15:00
9mi
Cruize Miles (3X1mile, 4X200m)

WORKOUT WARMUP, 3X1mile @Zone 3 w/ 1min rec, 5mins rec, 4X200m @100% of 1500m RP w/90sece rec, WORKOUT COOLDOWN

Sample Day 4
0:55:00
6mi
Easy Run 50mins

LUNGE MATRIX, 50mins @Z0 to Z1

Sample Day 5
0:55:00
6mi
Easy Run 50mins

LUNGE MATRIX, 50mins @Z0 to Z1

Sample Day 6
1:04:59
9mi
1500m-Special Interval (6X600m)

WORKOUT WARMUP, 6X600m w/ 2' to 3' rec @92-95% of 1500m RP, WORKOUT COOLDOWN

Sample Day 7
1:35:00
11.5mi
Easy Run 1hr 30mins

LUNGE MATRIX, 1hr 30mins TOTAL @Z0 to Z1