This training schedule is here to help you prepare for your next 5km or 10km with an aim for a 45 to 50 min finish time.
Week 1
- Session 1: 1h endurance, 10km/h with 2 x 10min at 13km/h
- Session 2: 30 min warm up
5 x 1,000m from 4m40s to 4m10s with 400m recovery
15min Cooldown - Session 3: Endurance recovery 1h at 9km/h with hills
- Session 4: 30min warm up
8 x 400m from 1m38s to 1m30s with 300m recovery
15min Cooldown
Week 2
- Session 1: 1h endurance, 9km/h with 3 x 8min at 13km/h
- Session 2: 30min warm up
3 x 1,200m with 400m recovery – do first one in 5m15s then the second one in 5min and the third one in 4min55
15min Cooldown - Session 3: Endurance recovery 50min at 9 km/h
- Session 4: 5 Km Test in race or time trial (Goal 22min)
Week 3
- Session 1: 1h endurance recovery, 9km/h with hills
- Session 2: 30min warm up
6 x 800m from 3m40s to 3m20s with 400m recovery
15min Cooldown - Session 3: Endurance recovery 1h15m
off road (forest, mountain, sand…) with hills - Session 4: 30min warm up
9 x 300m with 100m recovery from 1m12s to 1m06s
15min Cooldown
Week 4
- Session 1: 1h endurance, 10km/h with hills
- Session 2: 30min warm up
6 x 500m from 2m10s to 1m55s with 300m recovery
15min Cooldown - Session 3: Endurance recovery 45min at 9km/h
RACE
Training plan for a 50 to 55min finish time
Training plan for a 40 to 45min finish time
Training plan for a 35 to 40min finish time
