Sample Programme
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Free Sample Programmes 5km Novice – Pace easy (able to hold a conversation) WEEK
MONDAY
TUESDAY
WEDNESDAY THURSDAY
FRIDAY
SATURDAY
SUNDAY
1
Rest
5 km
5km
5 km
Rest
3 km
6 km
2
Rest
5 km
5km
5 km
Rest
3 km
7 km
3
Rest
5km
6 km
5 km
Rest
3 km
8 km
FRIDAY
SATURDAY
SUNDAY
5 km Basic – Pace medium/easy (able to say short sentences) WEEK
MONDAY
TUESDAY
WEDNESDAY THURSDAY
1
Rest
6 km
5 km
8 km
8 km
5 km
8 km
2
Rest
6 km
5 km
8 km
8 km
5 km
8km
3
Rest
8km
5 km
8 km
8 km
5 km
10 km
FRIDAY
SATURDAY
SUNDAY
5 km Advanced – Pace medium (able to say brief word or two) WEEK
MONDAY
TUESDAY
WEDNESDAY THURSDAY
1
8 km
8 km 10x400
8 km
8 km
10 km
6 km
16 km
2
10 km
8 km 5x800
8 km
10 km
10 km 10xshorthill
8 km
12 km
3
10 km
10 km 4x1mile
6 km
10 km fartlek
8 km
6 km
18 km
FRIDAY
SATURDAY
SUNDAY
5 km Competitive – Pace medium/hard (difficult to speak)
WEEK
MONDAY
TUESDAY
WEDNESDAY THURSDAY
1
16 km
10 km 10x400
13 km
13 km
13 km fartlek
13 km
18 km
2
16 km
13 km 5x1mile
13 km
16 km
10 km 12xshorthill
13 km
16 km
3
16 km
10 km 8x800
13 km
13 km 6xshorthill
16 km
13 km
20 km
MONDAY
TUESDAY
WEDNESDAY THURSDAY
FRIDAY
SATURDAY
SUNDAY
1
Rest
5 km
5km
5 km
Rest
3 km
6 km
2
Rest
5 km
5km
5 km
Rest
3 km
7 km
3
Rest
5km
6 km
5 km
Rest
3 km
8 km
FRIDAY
SATURDAY
SUNDAY
5 km Basic – Pace medium/easy (able to say short sentences) WEEK
MONDAY
TUESDAY
WEDNESDAY THURSDAY
1
Rest
6 km
5 km
8 km
8 km
5 km
8 km
2
Rest
6 km
5 km
8 km
8 km
5 km
8km
3
Rest
8km
5 km
8 km
8 km
5 km
10 km
FRIDAY
SATURDAY
SUNDAY
5 km Advanced – Pace medium (able to say brief word or two) WEEK
MONDAY
TUESDAY
WEDNESDAY THURSDAY
1
8 km
8 km 10x400
8 km
8 km
10 km
6 km
16 km
2
10 km
8 km 5x800
8 km
10 km
10 km 10xshorthill
8 km
12 km
3
10 km
10 km 4x1mile
6 km
10 km fartlek
8 km
6 km
18 km
FRIDAY
SATURDAY
SUNDAY
5 km Competitive – Pace medium/hard (difficult to speak)
WEEK
MONDAY
TUESDAY
WEDNESDAY THURSDAY
1
16 km
10 km 10x400
13 km
13 km
13 km fartlek
13 km
18 km
2
16 km
13 km 5x1mile
13 km
16 km
10 km 12xshorthill
13 km
16 km
3
16 km
10 km 8x800
13 km
13 km 6xshorthill
16 km
13 km
20 km
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