This training schedule is here to help you prepare for your next 5km or 10km with an aim for a 40 to 45 min finish time.
Week 1
- Session 1: 1h endurance, 11km/h with 2 x 10min at 14km/h
- Session 2: 30min warm up
5 x 1,000m from 4m15s to 3m45s with 400m recovery
15min Cooldown - Session 3: Endurance recovery 1h at 10km/h with hills
- Session 4: 30min warm up
10 x 400m from 1m30s to 1m20s with 300m recovery
15min Cooldown
Week 2
- Session 1: 1h endurance, 11km/h with 3x 8 min at 14km/h
- Session 2: 30min warm up
3 x 1,200m do first one in 4min45 then the second one in 4m35s and the third one in 4m24s with 400m recovery
15min Cooldown - Session 3: Endurance recovery 1h at 10 to 11km/h
- Session 4: 5 Km Test in race or time trial (Goal 19m30s)
Week 3
- Session 1: 1h endurance, 10km/h with hills
- Session 2: 30min warm up
6 x 800m from 3m12s to 2m50s with 400m recovery
15min Cooldown - Session 3: Endurance recovery 1h at 10 to 12km
- Session 4: 30min warm up
9 x 300m from 1m06s to 1min with 100m recovery
15min Cooldown
Week 4
- Session 1: 1h endurance, 10km/h with hills
- Session 2: 30min warm up
8 x 500m from 1m50s to 1m40s with 300m recovery
15min Cooldown - Session 3: Endurance recovery 45min at 10km/h
RACE
Training plan for a 50 to 55min finish time
Training plan for a 45 to 50min finish time
Training plan for a 35 to 40min finish time
