105 b3 5-k PLAN The programme below will get you race-ready in seven weeks — and see you CCM Mare Cae CaN Nac ecaie Iie Rac akc sed Cn con nt Sarum Cac Cas eit ace cick eres ien is repeat as is - you will still develop your speed, strength and endurance.) ‘WEEK MON TUE ‘WED THU FRI SAT SUN Warm up, then 4 sets Warm up, fists mined Warmup, | Cross» | Warmup, then 20 Rest era Rest ‘then 20 train* or then 35, mins easy oderate, mins easy rest mins easy S mins easy to finish Warm up, then 10 mins easy, Bx30-se Warm up, Warm up, Cross-train | is with Rest then2s” | Cross-train | hen ao Rost walk/jog mins easy — mins easy rec. § mins easy to finish Warm Warm up, up, then. then 10 2x10 mins Warm up, sots of moderate | G.ose-train | Warmup, then 25 Rost min easy, Rost with ree then 45 mins easy min hard. 8 2-min jog mins easy mins easy between. § to finish mins easy to finish Warm up, Warm up, then run 10 then 4x Warm up, mins easy, strides", then 48 vtroin | 845-800 then timed | Goce train | mins easy ot hills with Rest 2.8km eee with last Rest walk/jog run. 5 mins ree. mins Finish with slightly easy to 5 mins faster finish easy Warm up, then 5 sets of Kat Aaa Warm up, planned uprthen | osetrain | Wt Up, then 30 Rest race pace, Rest 28 me 5 then 50 mins easy 2 mins rest Ce oe mins easy between pe each. Then ex ctrided) S mins easy Warm up, Warm up, then 5 sets then 30 of Kat mins easy, Warm up, planned toinclude | Css train | Warmup, Rest ‘then30° | race pace, Rest Sx-min itl | Cross then 60 mins easy | 1min rest repeats, mins easy between with each. Then walk/jog mins recoveries easy Warm up, then 10 mins ‘easy. Then 45 mins 5 sts min easy plus Warm up, 7 ee eee 1K at goal ilar train or pace. § rest mins easy to finish *Cross-training: try to avoid high-impact work — cycling, swimming, yoga or weight training are ideal. **To perform a ‘stride,’ begin running, accelerating smoothly to goal pace (a swift pace but not a sprint) over 20-26m, focusing on good form and staying relaxed. Maintain for 20-25m, then decelerate smoothly and walk to start point to repeat. **To convert your 2.5-kilometre time to a Skm race-time prediction, convert your result into a decimal number and multiply by 2.22. Then work out how this breaks down in pace per km (you'll need a km/pace for the session in Weeks § and 6). For example, if your 2.5-kilometre time is 11 mins 30 seconds, this converts to 11.5 x 2.22 = 25.53. This number, converted into minutes and seconds equals 26 mins 32 seconds. This equals a goal race pace of 5.06 per km.