Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 2.4km Run Test Continuous track Interval training Rest Fartlek Training Rest
Test 6km Time Trial running for 3 km 5 x 4 min runs at 5mins of 30 sec
at 80% MHR with walk/ 30 secs run
70% MHR a 2 min rest in- at 70% MHR
between
2 Interval Continuous Rest Fartlek Training Continuous Interval Training Rest
Training Track running 5mins of 30 sec Track running 5 x 5 min runs at
6 x 4 min runs for 3 km at 72% jog/ 30 sec fast for 3km at 80% MHR with a
at 80% MHR MHR run at 75% MHR 2 min rest in-
with a 2 min 70% MHR between
rest in-
between
3 Rest Fartlek Training Continuous Track Interval Training Rest Continuous Fartlek
5mins of 20sec running for 4km 5 x 4 min runs at Track running for Training
jog/ 40 sec fast at 70% MHR 82% MHR with a 4km at 70% MHR 5mins of 20
run at 70% MHR 2 min rest in- sec jog/40
between sec fast run
at 72% MHR
4 Continuous Fartlek Training Interval Training Test Continuous Rest Interval
Track running 5mins of 20sec 5 x 4 mins runs at 6km Time trial Track running Training 10 x
for 4km at jog/ 40sec fast 85% MHR with a for 4 km at 3 min runs
72%MHR run at 75% MHR 2 min rest in- 75% MHR at 80% MHR
between with a 2 min
res in-
between
5 Fartlek Rest Interval Training Continuous Fartlek Interval Training Continuous
Training 10 x 3 min runs Track Running Training 10 10 x 3 min runs at Track
10 mins of 30 at 82% MHR with for 4.5km at 72% mins of 30 sec 85% MHR with a running for
sec walk/ 30 a 2 min rest in- MHR walk/ 30 sec 2 min rest in- 4.5km at
sec jog at 70% between jog at 75% between 75% MHR
MHR MHR
6 Interval Continuous Fartlek Training Rest Interval Continuous Fartlek
Training 10 x track running 10 mins of 30 sec Training 10 x 4 track running for Training 10
4 min runs at for 5km at 70% jog/ 30 sec fast min runs at 5km at 72% MHR mins of 30
80% MHR MHR run at 70% MHR 82% MHR with sec jog/ 30
with a 2 min a 2 min rest in- sec fast run
rest in- between at 72% MHR
between
7 Continuous Interval Fartlek Training Continuous Rest Interval Training Fartlek
track running Training 10 x 4 10 mins of 30 sec track running for 10 x 5 min runs at Training 10
for 5 km at min runs at 85% jog/ 30 sec fast 6km at 70% 80% MHR with a mins of 20
75% MHR MHR with a 2 run at 75% MHR MHR 2 min rest in- jog/ 40 sec
min rest in- between fast run at
between 70% MHR
8 Fartlek Continuous Rest Interval Training Continuous Test 2.4km Run
Training 10 track running 10 x 5 min runs track running 6km Time Trial Test
mins of 20 sec for 6km at 72% at 85% MHR for 6km at 75%
jog/ 40 sec MHR with a 2 min rest MHR
fast run at in-between
72% MHR