Run Longer
This program is for the advanced beginner. Those who can already run 10km and are ready to build their endurance and increase their speed. During the eight weeks of this program you will develop a better idea of pace and the speed you are running your easy and hard runs at.
Start Point: 20-30 minutes easy
Goal: 75 mins and/or 4 x 800m at 5km pace
PLAN
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Week 1
Monday
20 minutes at easy pace
Tuesday
30 mins at easy pace
Wednesday
20 mins at easy pace
Thursday
Rest
Friday
30 mins at easy pace
Saturday
50 mins at easy pace
Sunday
Rest
Week 2
Monday
40 mins hilly run. Maintain a perceived effort of no more than 7/10 at all times. This may mean you need to walk some hills.
Tuesday
30 mins at easy pace
Wednesday
10 mins easy run
8 x 1 min at 5km race pace with 1 min recovery between each
5 mins easy run
Thursday
Rest
Friday
30 mins at easy pace
Saturday
60 mins at easy pace
Sunday
Rest
Week 3
Monday
40 mins hilly run. Maintain a perceived effort of no more than 7/10 at all times. This may mean you need to walk some hills.
Tuesday
30 mins at easy pace
Wednesday
10 mins easy run
Fartlek run - alternate 1 min hard with 2 mins easy x7
5 mins easy
Thursday
Rest
Friday
30 mins at easy pace
Saturday
60 mins at easy pace
Sunday
Rest
Week 4
Monday
30 mins hilly run. Maintain a perceived effort of no more than 7/10 at all times. This may mean you need to walk some hills.
Tuesday
Rest or 20 mins at easy pace
Wednesday
Out and back run
20 mins easy in one direction then head back trying to get back faster
Thursday
Rest
Friday
20 mins at easy pace
Saturday
50 mins at easy pace
Sunday
Rest
Week 5
Monday
15 mins easy
1-2 mins hill run with jog back recovery x5
10 mins easy
Tuesday
30 mins at easy pace
Wednesday
10 mins easy run
Fartlek run - alternate 1 min hard with 1 min easy x7
5 mins easy
Thursday
Rest
Friday
30 mins at easy pace
Saturday
70 mins at easy pace
Sunday
Rest
Week 6
Monday
15 mins easy
1-2 mins hill run with jog back recovery x5
10 mins easy
Tuesday
30 mins at easy pace
Wednesday
10 mins easy run
2 x 800m at 5km race pace
4 x 400m at 5km race pace
1 min recovery between each
5 mins easy
Thursday
Rest
Friday
30 mins at easy pace
Saturday
70 mins at easy pace
Sunday
Rest
Week 7
Monday
30 mins hilly run. Maintain a perceived effort of no more than 7/10 at all times. This may mean you need to walk some hills.
Tuesday
Rest or 20 mins at easy pace
Wednesday
Out and back run
20 mins easy in one direction then head back trying to get back faster
Thursday
Rest
Friday
20 mins at easy pace
Saturday
50 mins at easy pace
Sunday
Rest
Week 8
Monday
15 mins easy
60-90 secs hill run with jog back recovery x6-10
10 mins easy
Tuesday
30 mins at easy pace
Wednesday
10 mins easy run
4 x 800m at 5km race pace
1 min recovery between each
5 mins easy
Thursday
Rest
Friday
30 mins at easy pace
Saturday
75 mins at easy pace
Sunday
Rest