Advanced Running Programme

For runners aiming to improve on a previous 10K time, or who have a specific goal.

The runs on 3 days per week are designed to be done at an easy pace. Day 5 is a rest day so
be realistic about fatigue and take more days off when you feel the need.

Tempo runs are fast paced runs building up to NEAR 10k pace in the middle and then 10
minutes easy running at the end.

Interval training is where you alternate fast paced running with jogging or walking to
recover. Run 400 metre repetitions at 5K race pace. These can be done on the track,
treadmill or in the park.

X-Training is optional but will make training and the event easier as you become even fitter.

Week One
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
5k X-
5k run 35 mins tempo 5k run Rest 7k run
run Train

Week Two
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
5k 7.5k X-
6k run 8 x 400 metres Rest 7.5k run
run run Train

Week Three
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
5k X-
6k run 40 mins tempo 5k run Rest 10k run
run Train

Week Four
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
5k 7.5k
7k run 9 x 400 metres Rest Rest 5k RACE
run run
Week Five
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
5k X-
8k run 45 mins tempo 5k run Rest 10k run
run Train

Week Six
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
5k 10 x 400 7.5k X-
9k run Rest 12k run
run metres run Train

Week Seven
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
5k 10k 7.5k X-
50 mins tempo Rest 15k run
run run run Train

Week Eight
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
5k 10k
5k run 5 x 400 metres 5k run Rest Rest
run RACE