WEEK 1 2-WEEK PREP PHASE   MONDAY Easy Run, Cross Training or Off Day   TUESDAY 7-10 minutes warm-up jog
3 sets of (4 x 1 minute at 5K goal pace, with 1 minute rest in between)
3 minutes easy jog between sets
7-10 minute warm-down jog   WEDNESDAY Easy Run, Cross Training or Off Day   THURSDAY 20 minutes Moderate Pace Run   FRIDAY Easy Run, Cross Training or Off Day   SATURDAY 7-10 minutes warm-up jog
5 x 3 minutes at 10k Pace with 2 minute walk/jog in between
7-10 minutes warm-down jog   SUNDAY 50-60 minutes Easy Long Run         WEEK 2 2-WEEK PREP PHASE   MONDAY Easy Run, Cross Training or Off Day   TUESDAY 7-10 minutes warm-up jog
3 sets of (4 x 1 minute at 5K goal pace, with 1 minute rest in between)
3 minutes easy jog between sets
7-10 minute warm-down jog   WEDNESDAY Easy Run, Cross Training or Off Day   THURSDAY 25 minutes Moderate Pace Run   FRIDAY Easy Run, Cross Training or Off Day   SATURDAY 7-10 minutes warm-up jog
5 x 3 minutes at 10k Pace with 2 minute walk/jog in between
7-10 minutes warm-down jog   SUNDAY 50-60 minutes Easy Long Run         WEEK 3 5-WEEK MAIN PHASE   MONDAY Easy Run, Cross Training or Off Day   TUESDAY 7-10 minutes warm-up jog
2 sets of (5 x 90 seconds at 5K goal pace, with 90 seconds rest in between)
3 minutes easy jog between sets
7-10 minute warm-down jog   WEDNESDAY Easy Run, Cross Training or Off Day   THURSDAY 30 minutes Moderate Pace Run   FRIDAY Easy Run, Cross Training or Off Day   SATURDAY 7-10 minutes warm-up jog
4 x 4 minutes at 10k Pace with 2 minute walk/jog in between
7-10 minutes warm-down jog   SUNDAY 60-70 minutes Easy Long Run         WEEK 4 5-WEEK MAIN PHASE   MONDAY Easy Run, Cross Training or Off Day   TUESDAY 7-10 minutes warm-up jog
2 sets of (5 x 90 seconds at 5K goal pace, with 90 seconds rest in between)
3 minutes easy jog between sets
7-10 minute warm-down jog   WEDNESDAY Easy Run, Cross Training or Off Day   THURSDAY 30 minutes Moderate Pace Run   FRIDAY Easy Run, Cross Training or Off Day   SATURDAY 7-10 minutes warm-up jog
4 x 4 minutes at 10k Pace with 2 minute walk/jog in between
7-10 minutes warm-down jog   SUNDAY 60-70 minutes Easy Long Run         WEEK 5 5-WEEK MAIN PHASE   MONDAY Easy Run, Cross Training or Off Day   TUESDAY 7-10 minutes warm-up jog
2 sets of (4 x 2 minutes at 5K goal pace, with 2 minutes rest in between)
4 minutes easy jog between sets
7-10 minute warm-down jog   WEDNESDAY Easy Run, Cross Training or Off Day   THURSDAY 35 minutes Moderate Pace Run   FRIDAY Easy Run, Cross Training or Off Day   SATURDAY 7-10 minutes warm-up jog
4 x 5 minutes at 10k Pace with 2 minute walk/jog in between
7-10 minutes warm-down jog   SUNDAY 60-70 minutes Easy Long Run         WEEK 6 5-WEEK MAIN PHASE   MONDAY Easy Run, Cross Training or Off Day   TUESDAY 7-10 minutes warm-up jog
2 sets of (4 x 2 minutes at 5K goal pace, with 2 minutes rest in between)
4 minutes easy jog between sets
7-10 minute warm-down jog   WEDNESDAY Easy Run, Cross Training or Off Day   THURSDAY 35 minutes Moderate Pace Run   FRIDAY Easy Run, Cross Training or Off Day   SATURDAY 7-10 minutes warm-up jog
3 x 6 minutes at 10k Pace with 3 minute walk/jog in between
7-10 minutes warm-down jog   SUNDAY 50-60 minutes Easy Long Run         WEEK 7 5-WEEK MAIN PHASE   MONDAY Easy Run, Cross Training or Off Day   TUESDAY 7-10 minutes warm-up jog
2 sets of (4 x 90 seconds at 5K goal pace, with 90 seconds rest in between)
3 minutes easy jog between sets
7-10 minute warm-down jog   WEDNESDAY Easy Run, Cross Training or Off Day   THURSDAY 35 minutes Moderate Pace Run   FRIDAY Easy Run, Cross Training or Off Day   SATURDAY 7-10 minutes warm-up jog
3 x 4 minutes at 10k pace with 2 minute walk/jog in between
7-10 minutes warm-down jog   SUNDAY 50-60 minutes Easy Long Run         WEEK 8 1-WEEK TAPER PHASE   MONDAY Easy Run, Cross Training or Off Day   TUESDAY 7-10 minutes warm-up jog
2 sets of (3 x 1 minute at 5K goal pace, with 1 minute rest in between)
3 minutes easy jog between sets
7-10 minute warm-down jog   WEDNESDAY Easy Run, Cross Training or Off Day   THURSDAY 15-20 minutes Moderate Pace Run   FRIDAY Off Day   SATURDAY RACE DAY