E-pace = No faster than 5:00 to 5:20/km, or 75% FCmax
M-pace = 4:15 to 4:20/km (= HM-pace + 5 to 10?/km)
T-pace= 4:00 to 4:05/km (= HM-pace ? 5 to 10?/km)
I-pace= 3:40 to 3:45/km
R-pace= 400m (42s) and 800m (1:24)



Week 1/5

Monday: 45mins E

Tuesday: 15mins warm up, 7x400m/200m I-pace/easy jog recovery, 2min recovery jog + 200m R-pace, 10min warm down˙

Wednesday: OFF˙

Thursday: 45mins E

Friday: 45mins E

Saturday: 5k @E, 4k@ M, 2k@ T, 0.5k @5k effort, 10min warm down

Sunday OFF




Week 2/5


Monday: 45mins E

Tuesday: 15mins warm up, 2x(1200m, 1000m, 800m @I-pace with jog rec 50% of the time it took to run the interval, no additional rest between both sets), 15min warm down

Wednesday: OFF˙

Thursday: 45mins E

Friday: 15min warm up, 4x2.5km T-pace w/500m E pace recovery, 5min warm down˙

Saturday: OFF

Sunday: 75mins E˙



Week 3/5


Monday: 45mins E

Tuesday: 15mins warm up, 20mins T, 4min E, 15mins T, 5min warm down

Wednesday: OFF

Thursday: 50mins E

Friday: 15mins warm up, 3x1mile @I-pace w/500m easy jog rec + 2x200m @R-pace with 500m recovery jog, 15min warm down

Saturday: OFF

Sunday: 90mins E˙




Week 4/5

5k pace should be in the I-pace range at this point. Go by feel. Saturday?s session will tell you exactly where you?re at.

Monday: OFF

Tuesday: 50mins E˙

Wednesday: 15min warm up, 2x (800m, 600m. 400m, 200m* with 3min recovery) 5min jog recovery between sets, 15min warm down˙

*Progressive speed session: 800m pace = 5k pace - 5-10?/km, 600m pace = faster than 800m pace etc? Each interval should feel like an almost all-out kind of effort (will probably have to go anaerobic).

Thursday: OFF

Friday: 50mins E˙

Saturday: 15min warm up, 6x1km @5k pace with 200m recovery jog, 15min warm down˙

Sunday: 70mins˙E


Week 5/5


Monday: 40mins E

Tuesday: 1km WU, 3*(1km T, 1k M, no rest), 1km WD

Wednesday: OFF

Thursday: 30mins E

Friday: 30mins E + 4*200m @I-pace w/300m easy jog rec

Saturday: Race day

Sunday: 50-60mins shake-out˙