10 week 5k and track plan, built from the structure of my own track seasons. 5k effort reps, hills and threshold, long run on Sunday around 70 to 90 min. lighter week in week 4, parkrun tune up in week 8. includes optional 20 to 25 min strength and mobility sessions on Mondays and Thursdays.
WHO IT'S FOR: runners already doing around 4.5 to 5 hours a week, 5 to 6 days, with a 1 hr 20 long run feeling comfortable. it peaks at around 6.5 hours a week. best suited to runners aiming for roughly 15 to 21 min.
RPE guide: 2 to 3 very easy, 3 to 4 easy and chatty, 5 to 6 steady, 6 to 7 marathon effort, 7 half marathon effort, 7 to 8 threshold (comfortably hard), 8 to 9 10k effort, 9 5k effort and strides.
not for beginners or anyone coming back from injury. if you're lower volume, keep the sessions and long run and trim the easy days. if you're higher, add easy doubles on Monday and Wednesday. Thursday is rest or very easy, use it. check with your doctor before starting if you have any health concerns. this plan doesn't adjust to you as you go, if you want that, get in touch about coaching at riceyruns.com.