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| Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| 1 |
Run 3 miles |
Rest |
3X 200 |
Rest/3 easy
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3 mile fast |
3 miles recovery run |
6 miles |
| 2 |
Run 3 miles |
Rest |
2X 400 |
Rest/3 easy |
3 mile fast |
3 miles recovery run |
7 miles |
| 3 |
Run 3 miles |
Rest |
2X 600 |
Rest/3 easy |
3 mile run |
3 miles recovery run |
5k Race |
| 4 |
Run 3 miles |
Rest |
4X 200 |
Rest/3 easy |
5 mile fast |
3 miles recovery run |
6 miles |
| 5 |
Run 3 miles |
Rest |
3X 400 |
Rest/3 easy |
4 mile run |
3 miles recovery run |
8 miles
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| 6 |
Run 3 miles |
Rest |
3X 600 |
Rest/3 easy |
5 mile fast |
3 miles recovery run |
8 miles |
| 7 |
Run 3 miles |
Rest |
6X 400 |
Rest/3 easy |
5 mile run
|
3 miles recovery run |
7 miles |
| 8 |
Easy 3 miles |
Rest |
5X 200 |
rest |
rest |
2 miles recovery run |
Race Day! |
Intermediate - 5k Training
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