| MONDAY | rest |
| TUESDAY | *1km warm up @ easy pace *3km @ 10km pace, *2 x 1km @ 5km pace *2 x 800m @ slightly faster than 5km pace (5 minutes recovery after the 3km and 3minutes after the 1km’s and 800’s) Approx 10km |
| WEDNESDAY | Off, cross-train (XT), or easy 30-45minutes Approx 8km |
| THURSDAY | Tempo Run 25minutes Approx 5km |
| FRIDAY | Off, cross train or easy 30- 45minutes Approx 8km |
| SATURDAY | Race-sim (16km)11km easy 5km at goal race pace plus 15seconds Approx 16km |
| SUNDAY | Easy 30-45 minutes Approx 8km |
| TOTALS | Approx 55km |
Notes for Week 4
- If you do not know your 10km pace, add 10seconds on to your 5km pace, eg .if your 5km personal best is 21minutes, your race pace is 4min12seconds per km. Your ‘approximate’ 10km race pace is 4min22sec per km.
- Use ‘pacing’ as a guide
- ‘Tempo run’ is run 10-15seconds slower than 10km race pace
- The purpose of ‘Race-sim’ session is to run at pace on fatigued legs. This week it will take the place of your long run. You will have already covered 11km and legs will be tired, to then run the final 5km at increased intensity will be a challenge, so expect it to be hard work. This session is extremely beneficial and will be a great confidence booster leading up to the race
