This training schedule is here to help you prepare for your next 5km or 10km with an aim for a 50 to 55 min finish time.
Week 1
- Session 1: 1h endurance, 8km/h with 2x 10min at 10km/h
- Session 2: 30min warm up
4 x 1000m from 5m30s to 5m with 400m recovery
15min Cooldown - Session 3: Endurance recovery 1h 20m at 8 km/h
Week 2
- Session 1: 1h endurance, 8km/h with 3x 8 min at 10km/h
- Session 2: 30min warm up
3 x 800m from 4m30s to 4m20s with 400m recovery
15min Cooldown - Session 3: 5 Km test race or time trial (Goal 27m30s)
Week 3
- Session 1: 1h endurance recovery, 8km/h with hills
- Session 2: 30min warm up
10 x 400m from 2m to 1m45s with 400m recovery
15min Cooldown - Session 3: Endurance recovery 1h20m at 8km/h
off road (forest, mountain, trails or sand) with hills
Week 4
- Session 1: 30min warm up
6 x 500m from 2m10s to 1m55s with 300m recovery
15min Cooldown - Session 2: Endurance recovery 45min at 9km/h
RACE
Training plan for a 45 to 50min finish time
Training plan for a 40 to 45min finish time
Training plan for a 35 to 40min finish time
