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5 weeks to 5 miles

This schedule assumes you are already able to run for 1h30 continuously.

Customization

The schedule shown is for a runner hoping to complete a 10KM race in a time of 01:10:00.

No optional days selected.

Full Schedule:

Use our pace calculator to find out more about the terms used in the schedule.

Week 1

26/10/20-01/11/20

"Do the north down trail run on Saturday if only running once this weekend. Alternatively, if you are racing the Herne Hill 3000m, do the 800m at 3k pace on Thursday but don't do the mile."

Monday  
Tuesday Tussauds. 5.5 miles Steady (1h08)
Wednesday  
Thursday 4 x {800m (10k pace=5'36'') [2min]}, 5 min recovery, 1 mile time trial.
Friday  
Saturday  
Sunday 3 miles Steady (37 mins)

Week 2

02/11/20-08/11/20

Monday  
Tuesday Spooky Run
Wednesday  
Thursday 5-6 x {1km [5k] (2min)}
Friday  
Saturday  
Sunday 7 miles Steady (1h26)

Week 3

09/11/20-15/11/20

"If racing the Kempton Park 10K on Saturday - 40 easy on Thursday with some strides, 1h30 easy on Sunday. "

Monday  
Tuesday Tussauds. 5.5 miles Steady (1h08)
Wednesday  
Thursday 4 x 1 mile (5m) [2min] (slower runners do 1200m)
Friday  
Saturday  
Sunday 3 miles Easy, 3 miles Steady, 2 miles Race Pace (1h39)

Week 4

16/11/20-22/11/20

Monday  
Tuesday Paddington. 5 miles Easy (1h07)
Wednesday  
Thursday 5 x 1 mile (5m) [2min] (slower runners do 1200m)
Friday  
Saturday  
Sunday 7 miles Steady (1h26)

Week 5

23/11/20-29/11/20

Monday  
Tuesday 2 x Outer circle (Half marathon pace) [3 min recovery]
Wednesday  
Thursday 6 x {400m (5m pace=2'46'') 400m (easy)}
Friday  
Saturday  
Sunday Hatfield 5

 

Advice

It's important to be flexible out your schedule. This plan is just an outline and it is important to pay attention to how you feel. Here are some tips: