5km / 10km Training Plan
A four week build-up to your next 5km or 10km race Tavira, Portugal august 2017 training session, week 1, session 1 with 4x1000m I received a good few emails from people who could not find this article, So I just republished it ! These training schedules are here to help you prepare for your next 5km or 10km race. They cater for runners from 35 min to 55 min 10km finish time. 50 to 55min for 10km - 3 weekly sessions Week 1 Session 1 1h endurance, 8km/h with 2x 10min at 10km/h Session 2 30min warm up 4 x 1000m from 5m30s to 5m with 400m recovery 15min Cool down Session 3 Endurance recovery 1h20m at 8 km/h Week 2 Session 1 1h endurance, 8km/h with 3x 8 min at 10km/h Session 2 30min warm up 3 x 800m from 4m30s to 4m20s with 400m recovery 15min Cool down Session 3 5 Km test race or time trial (Goal 27m30s) Week 3 Session 1 1h endurance recovery, 8km/h with hills Session 2 30min warm up 10 x 400m from 2m to 1m45s with 400m recovery 15min