Week Day Session Planned Distance (km)

Week 1 Mon Easy run 9

Week 1 Tue 6 x 1 km intervals 13
Week 1 Wed Easy run + strides 10
Week 1 Thu Threshold: 3 × 8 min 9
Week 1 Fri Easy or rest 8
Week 1 Sat Long run (steady finish) 17
Week 1 Sun Easy recovery 7
Week 2 Mon Easy run 9
Week 2 Tue 8 × 600 m VO2 reps 9
Week 2 Wed Easy + strides + gym 10
Week 2 Thu Broken tempo 4 × 5 min 9
Week 2 Fri Easy 8
Week 2 Sat Long run w/ steady finish 19
Week 2 Sun Easy recovery 6
Week 3 Mon Easy + activation 8
Week 3 Tue 6 × 1 km quality 10
Week 3 Wed Easy + strides 10
Week 3 Thu Race-pace specific (3×1.6 km) 9
Week 3 Fri Easy 7
Week 3 Sat Short long run w/ steady 15
Week 3 Sun Easy recovery 6
Week 4 (Race Week) Mon Easy 8
Week 4 (Race Week) Tue Sharpen: 6×400 m 6
Week 4 (Race Week) Wed Easy + strides 6
Week 4 (Race Week) Thu Light threshold: 3×5 min 6
Week 4 (Race Week) Fri Easy 5
Week 4 (Race Week) Sat Shakeout + strides 5
Week 4 (Race Week) Sun RACE DAY — 5 km 5

Race-week warm-up (do this 20–40 min before gun)

10–15 min easy jog.
Dynamic drills: leg swings, lunges, A-skips (2–3 min).
3 × 60–80 m strides (build to near race pace), walk back recovery.
2–3 min rest before the start to catch breath.
If you’re short on time, do at least 8–10 min jog + 2 strides.
 Pace / Targets Warm-up Cool-down
Easy 5:20-6:00/km — —
3:50-3:45/km; 2 min jog recovery 2 km + drills 2 km
Easy 5:20-5:40/km + 6×100m strides — —
4:08-4:10/km; 90-120s rest 2 km 2 km
Easy 5:20-6:00/km — —
First 12-13 km easy; last 4-5 km 4:30-4:40/km — —
Easy 5:30-6:00/km — —
Easy 5:20-6:00/km — —
3:35-3:40/km; 200-300m jog rest 2 km 2 km
Easy + 6×100m strides — —
4:05-4:08/km; 90-120s rest 2 km 2 km
Easy 5:20-5:45/km — —
First 12-14 km easy; last 6 km 4:25-4:30/km — —
Easy 5:30-6:00/km — —
Easy 5:20-5:50/km — —
3:45-3:40/km; 90-120s jog 2 km 2 km
Easy + 6×100m strides — —
3:45-3:48/km; 3 min rest 2 km 2 km
Easy 5:20-5:50/km — —
First 12 km easy; last 3 km steady ~4:30/km — —
Easy 5:30-6:00/km — —
Easy 5:20-5:50/km — —
~3:55/km effort, full recoveries 2 km 2 km
Easy + 4×20s strides — —
4:05-4:08/km; 90s rest 2 km 2 km
Easy 5:30/km — —
4–5 km easy + 3 strides — —
Target pace: see race plan Warm-up as prescribed Cooldown jog 10 min
 Notes Done Actual km
Recovery-focused, sleep priority no 0
Even efforts, controlled finish yes 8.6
Optional light strength no 0
Keep effort steady
Optional light core/legs
Fuel ~10-12 km
Mobility & sleep focus
Prioritize sleep
Faster than 5K pace
Light strength (goblet squat, RDL)
Threshold under slight fatigue
Recovery
Practice fueling
Short and relaxed
Keep legs fresh
Even reps, strong finish
Mobility
Or 2×2 km @ 3:45-3:50/km
Short & calm
Keep it fresh
Prepare for taper
Stay relaxed, sleep focus
Short reps, prime turnover
Nap if possible
Keep crisp not heavy
Early to bed
Kit check
Negative-split strategy; good warm-up
 Week Target km Actual km DoneY/N
Week 1 66 8.6
Week 2 72 0
Week 3 65 0
Week 4 (Race Week) 35 0
 Notes
skipped Monday run,focused on sleep. Tuesday intervals were really good, pace was on point, felt smooth.