This training schedule is here to help you prepare for your next 5km or 10km with an aim for a 35 to 40 min finish time.
Week 1
- Session 1: 1h endurance, 13km/h with 2 x 10min at 16km/h
- Session 2: 30min warm up
6 x 1,000m from 3m35s to 3m15s with 400m recovery
15min Cooldown - Session 3: Endurance recovery 1h at 13km/h with hills
- Session 4: 30min warm up
10 x 400m from 1m16s to 1m10s with 200m recovery
15min Cooldown - Session 5: Endurance off roads (forest, mountain…) 1h20m with hills
Week 2
- Session 1: 1h endurance, 13km/h with 3x 8 min at 16km/h
- Session 2: 30min warm up
3 x 1,500m do first one in 5m20s then the second one in 5m10s and the third one in 4m50s all with 500m recovery
15min Cooldown - Session 3: Endurance recovery 1h at 12km/h with hills
- Session 4: 30min warm up
5 x 200m all out, recovery when Heart rate down to 70%
15min Cooldown - Session 5: 5 Km Test in race or time trial (Goal 17min)
Week 3
- Session 1: 1h15 endurance, 12 or 13km/h with hills
- Session 2: 30min warm up
9 x 600m from 2m06s to 1m50s with 200m recovery
15min Cooldown - Session 3: Endurance recovery 1h at 12km/h
- Session 4: 30min warm up
10 x 300m from 56sec to 50sec with 100m recovery
15min Cooldown - Session 5: Endurance off roads (forest, mountain…)
1h20m with hills
Week 4
- Session 1: 1h15 endurance, 13 or 14km/h with hills
- Session 2: 30min warm up
10 x 500m with 300m recovery from 1m40s to 1m26s
15min Cooldown - Session 3: Endurance recovery 50min at 12km/h
- Session 4: Endurance: 45min with 2 x 3min at 17km/h Recovery 5min between the 2 repeats
RACE
Training plan for a 50 to 55min finish time
Training plan for a 45 to 50min finish time
Training plan for a 40 to 45min finish time
