BIOGEN 21K Training Programme
Train toward a great BIOGEN Half Marathon with Coach Grant.
Just follow this 8 week training programme and set a personal best time.
Sub 1h30 Training Programme
5k Target – 00:19:00
10k Target – 00:39:30
Easy run pace – 4:40-5:00/km
Tempo run pace – 3:55-4:05/km
10k Target – 00:39:30
Easy run pace – 4:40-5:00/km
Tempo run pace – 3:55-4:05/km
8 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
20 mins easy at 4:40-5:00/km, then 2 x 15mins at 3:50-4:00/km with 5mins very slow jog between, then 10mins easy
20 mins easy at 4:40-5:00/km, then 2 x 15mins at 3:50-4:00/km with 5mins very slow jog between, then 10mins easy
WEDNESDAY
10km easy at 4:30/km
10km easy at 4:30/km
THURSDAY
10km easy at 4:50/km
10km easy at 4:50/km
FRIDAY
8km easy at 4:40-5:00p/km & gym
8km easy at 4:40-5:00p/km & gym
SATURDAY
15mins very easy, then 4 x 100m light strides, then push a Parkrun or your own 5k time trial route, then 15-20mins very easy afterwards OR 20mins easy, then 6 x 1000m in 3:40 with 3.5mins slow jog between reps, then 10mins easy
15mins very easy, then 4 x 100m light strides, then push a Parkrun or your own 5k time trial route, then 15-20mins very easy afterwards OR 20mins easy, then 6 x 1000m in 3:40 with 3.5mins slow jog between reps, then 10mins easy
SUNDAY
15km easy at 4:40-5:00/km
15km easy at 4:40-5:00/km
7 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
20mins easy at 4:40-5:00/km, then 8 x 400m in 80-84secs with 90secs very slow jog between reps, then 20mins easy
20mins easy at 4:40-5:00/km, then 8 x 400m in 80-84secs with 90secs very slow jog between reps, then 20mins easy
WEDNESDAY
8km easy at 4:30-4:50/km
8km easy at 4:30-4:50/km
THURSDAY
10km easy at 4:40-5:00/km on undulating route
10km easy at 4:40-5:00/km on undulating route
FRIDAY
45mins easy at 4:40-5:00/km & gym
45mins easy at 4:40-5:00/km & gym
SATURDAY
20mins easy at 4:40-5:00/km, then 2 x 15mins at 3:50-4:00/km with 5mins very slow jog between, then 20mins easy
20mins easy at 4:40-5:00/km, then 2 x 15mins at 3:50-4:00/km with 5mins very slow jog between, then 20mins easy
SUNDAY
15km easy at 4:40-5:00/km
15km easy at 4:40-5:00/km
6 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
20mins easy at 4:40-5:00/km, then on a long gradual incline do 6 x 600m reps at 4:10-4:15/km, then easy jog back down with lightly “spinning” the legs for the last 400m of the downhill back, then 2mins very easy jog at the bottom before the next rep, then 15-20mins easy
20mins easy at 4:40-5:00/km, then on a long gradual incline do 6 x 600m reps at 4:10-4:15/km, then easy jog back down with lightly “spinning” the legs for the last 400m of the downhill back, then 2mins very easy jog at the bottom before the next rep, then 15-20mins easy
WEDNESDAY
10km easy at 4:40-5:00/km
10km easy at 4:40-5:00/km
THURSDAY
20mins easy at 4:40-5:00/km, then 20mins at 4:10-4:20/km, then 20mins at 3:55-4:05/km
20mins easy at 4:40-5:00/km, then 20mins at 4:10-4:20/km, then 20mins at 3:55-4:05/km
FRIDAY
8km easy at 4:40-5:00/km & gym
8km easy at 4:40-5:00/km & gym
SATURDAY
10km tempo at 3:55-4:05/km on undulating route
10km tempo at 3:55-4:05/km on undulating route
SUNDAY
20km easy at 4:40-5:00/km
20km easy at 4:40-5:00/km
5 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
10km easy at 4:30-4:50/km
10km easy at 4:30-4:50/km
WEDNESDAY
12km easy at 4:40-5:00/km on undulating route
12km easy at 4:40-5:00/km on undulating route
THURSDAY
10km easy at 4:30-4:50/km
10km easy at 4:30-4:50/km
FRIDAY
8km easy at 4:40-5:00/km & gym
8km easy at 4:40-5:00/km & gym
SATURDAY
15mins very easy, then 4 x 100m light strides, then push a Parkrun or your own 5k time trial route, then 15-20mins very easy afterwards OR 20mins easy, then 6 x 1000m in 3:40 with 3.5mins slow jog between reps, then 10mins easy
15mins very easy, then 4 x 100m light strides, then push a Parkrun or your own 5k time trial route, then 15-20mins very easy afterwards OR 20mins easy, then 6 x 1000m in 3:40 with 3.5mins slow jog between reps, then 10mins easy
SUNDAY
20km easy at 4:40-5:00/km
20km easy at 4:40-5:00/km
4 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
20mins easy at 4:40-5:00/km, then 8 x 400m in 80-84secs with 90secs very slow jog between reps, then 20mins easy
20mins easy at 4:40-5:00/km, then 8 x 400m in 80-84secs with 90secs very slow jog between reps, then 20mins easy
WEDNESDAY
10km easy at 4:30-4:50/km
10km easy at 4:30-4:50/km
THURSDAY
20mins easy at 4:40-5:00/km, then 15 x 100m fast hill reps on a steep incline with slow jog down between, then 20mins easy
20mins easy at 4:40-5:00/km, then 15 x 100m fast hill reps on a steep incline with slow jog down between, then 20mins easy
FRIDAY
8km easy at 4:40-5:00/km & gym
8km easy at 4:40-5:00/km & gym
SATURDAY
12km tempo at 3:55-4:05/km on undulating route
12km tempo at 3:55-4:05/km on undulating route
SUNDAY
15km easy at 4:40-5:00/km
15km easy at 4:40-5:00/km
3 WEEKS TO RACE
MONDAY
8km easy at 4:40-5:00/km
8km easy at 4:40-5:00/km
TUESDAY
Rest
Rest
WEDNESDAY
10km easy at 4:30-4:50/km
10km easy at 4:30-4:50/km
THURSDAY
20mins easy at 4:40-5:00/km, then 10 x 400m in 80-84secs with 90secs very slow jog between reps, then 20mins easy
20mins easy at 4:40-5:00/km, then 10 x 400m in 80-84secs with 90secs very slow jog between reps, then 20mins easy
FRIDAY
8km easy at 4:40-5:00/km & gym
8km easy at 4:40-5:00/km & gym
SATURDAY
10km easy at 4:40-5:00/km on undulating route
10km easy at 4:40-5:00/km on undulating route
SUNDAY
20km easy at 4:40-5:00/km
20km easy at 4:40-5:00/km
2 WEEKS TO RACE
MONDAY
8km easy at 4:40-5:00/km
8km easy at 4:40-5:00/km
TUESDAY
Rest
Rest
WEDNESDAY
20mins easy at 4:40-5:00/km, then 4 x 800m in 3mins02-3mins05 with 3mins very slow jog between reps, then 20mins easy
20mins easy at 4:40-5:00/km, then 4 x 800m in 3mins02-3mins05 with 3mins very slow jog between reps, then 20mins easy
THURSDAY
8km easy at 4:40-5:00/km
8km easy at 4:40-5:00/km
FRIDAY
8km easy at 4:40-5:00/km & gym
8km easy at 4:40-5:00/km & gym
SATURDAY
20mins easy at 4:50-5:00/km, then 5 x 400m in 80secs with 2mins slow jog between reps, then 20mins easy
20mins easy at 4:50-5:00/km, then 5 x 400m in 80secs with 2mins slow jog between reps, then 20mins easy
SUNDAY
12km easy at 4:40-5:00/km
12km easy at 4:40-5:00/km
1 WEEK TO RACE
MONDAY
Rest
Rest
TUESDAY
8km easy at 4:40-5:00/km
8km easy at 4:40-5:00/km
WEDNESDAY
20mins easy at 4:40-5:00/km, then 4 x 3mins at 4:10-4:15/km with 3mins very slow jog between, then 10mins very easy
20mins easy at 4:40-5:00/km, then 4 x 3mins at 4:10-4:15/km with 3mins very slow jog between, then 10mins very easy
THURSDAY
8km easy at 4:40-5:00/km or rest day
8km easy at 4:40-5:00/km or rest day
FRIDAY
Rest
Rest
SATURDAY
30-35mins very easy, then 4 x light 100m strides with slow jog back between
30-35mins very easy, then 4 x light 100m strides with slow jog back between
SUNDAY
Biogen 21 Race!
Biogen 21 Race!
Sub 2h00 Training Programme
5k Target – 00:25:30
10k Target – 00:52:50
Easy run pace – 5:50-6:20/km
Tempo run pace – 5:15-5:25/km
Tempo run pace – 5:15-5:25/km
8 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
20mins easy at 5:50-6:20/km, then 2 x 4 x 120m hill reps on a steep incline (focus on high knees and drive as opposed to how fast you can sprint the hill) with slow jog/walk down between reps and 3-5mins very easy jog between sets, then 20mins easy
20mins easy at 5:50-6:20/km, then 2 x 4 x 120m hill reps on a steep incline (focus on high knees and drive as opposed to how fast you can sprint the hill) with slow jog/walk down between reps and 3-5mins very easy jog between sets, then 20mins easy
WEDNESDAY
8km easy at 5:50-6:20/km
8km easy at 5:50-6:20/km
THURSDAY
15mins easy at 5:50-6:20/km, then 2 x 10mins at 5:15-5:25/km with 5mins slow jog between, then 20mins easy
15mins easy at 5:50-6:20/km, then 2 x 10mins at 5:15-5:25/km with 5mins slow jog between, then 20mins easy
FRIDAY
Gym
Gym
SATURDAY
12km easy at 5:50-6:20/km
12km easy at 5:50-6:20/km
SUNDAY
6km easy at 5:50-6:20/km
6km easy at 5:50-6:20/km
7 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
20mins easy at 5:50-6:20/km, then 40mins at 5:30-5:40/km on moderate undulation
20mins easy at 5:50-6:20/km, then 40mins at 5:30-5:40/km on moderate undulation
WEDNESDAY
8km easy at 5:50-6:20/km
8km easy at 5:50-6:20/km
THURSDAY
6km easy at 5:50-6:20/km
6km easy at 5:50-6:20/km
FRIDAY
Gym
Gym
SATURDAY
13km easy at 5:50-6:20/km
13km easy at 5:50-6:20/km
SUNDAY
6-8km easy at 5:50-6:20/km
6-8km easy at 5:50-6:20/km
6 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
20mins easy at 5:50-6:20/km, then 2 x 6 x 120m hill reps on a steep incline (focus on high knees and drive as opposed to how fast you can sprint the hill) with slow jog/walk down between reps and 3-5mins very easy jog between sets, then 20mins easy
20mins easy at 5:50-6:20/km, then 2 x 6 x 120m hill reps on a steep incline (focus on high knees and drive as opposed to how fast you can sprint the hill) with slow jog/walk down between reps and 3-5mins very easy jog between sets, then 20mins easy
WEDNESDAY
8km easy at 5:50-6:20/km
8km easy at 5:50-6:20/km
THURSDAY
6km easy at 5:50-6:20/km and/or Gym
6km easy at 5:50-6:20/km and/or Gym
FRIDAY
15mins easy at 5:50-6:20/km, then 2 x 15mins at 5:15-5:25/km with 5mins slow jog between, then 20mins easy
15mins easy at 5:50-6:20/km, then 2 x 15mins at 5:15-5:25/km with 5mins slow jog between, then 20mins easy
SATURDAY
6km tempo at 5:15-5:25/km on undulating route
6km tempo at 5:15-5:25/km on undulating route
SUNDAY
15km easy at 5:50-6:20/km
15km easy at 5:50-6:20/km
5 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
20mins easy at 5:50-6:20/km, then on a long gradual incline do 4 x 600m reps at 5:35-5:45/km, then easy jog back down with lightly “spinning” the legs for the last 400m of the downhill back, then 2mins very easy jog at the bottom before the next rep, then 15-20mins easy
20mins easy at 5:50-6:20/km, then on a long gradual incline do 4 x 600m reps at 5:35-5:45/km, then easy jog back down with lightly “spinning” the legs for the last 400m of the downhill back, then 2mins very easy jog at the bottom before the next rep, then 15-20mins easy
WEDNESDAY
6km easy at 5:50-6:20/km
6km easy at 5:50-6:20/km
THURSDAY
20mins easy at 5:50-6:20/km, then 20mins at 5:15-5:25/km, then 20mins easy
20mins easy at 5:50-6:20/km, then 20mins at 5:15-5:25/km, then 20mins easy
FRIDAY
Gym
Gym
SATURDAY
8km easy at 5:50-6:20/km
8km easy at 5:50-6:20/km
SUNDAY
12km easy at 5:50-6:20/km
12km easy at 5:50-6:20/km
4 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
20mins easy at 5:50-6:20/km, then on a long gradual incline do 4 x 600m reps at 5:35-5:45/km lighting “spinning” the legs for the last 400m of the downhill back, then 2mins very easy jog at the bottom before the next rep, then 15-20mins easy
20mins easy at 5:50-6:20/km, then on a long gradual incline do 4 x 600m reps at 5:35-5:45/km lighting “spinning” the legs for the last 400m of the downhill back, then 2mins very easy jog at the bottom before the next rep, then 15-20mins easy
WEDNESDAY
8km easy at 5:50-6:20/km
8km easy at 5:50-6:20/km
THURSDAY
15mins easy at 5:50-6:20/km, then 30mins at 5:15-5:25/km, then 15mins easy
15mins easy at 5:50-6:20/km, then 30mins at 5:15-5:25/km, then 15mins easy
FRIDAY
Gym
Gym
SATURDAY
10km tempo at 5:15-5:25/km on undulating route
10km tempo at 5:15-5:25/km on undulating route
SUNDAY
12km easy at 5:50-6:20/km
12km easy at 5:50-6:20/km
3 WEEKS TO RACE
MONDAY
Gym and/or cross training (swimming, bike, etc)
Gym and/or cross training (swimming, bike, etc)
TUESDAY
Rest
Rest
WEDNESDAY
20mins easy at 5:50-6:20/km, then 2 x 8 x 150m hill reps on a steep incline (focus on high knees and drive as opposed to how fast you can sprint the hill) with slow jog/walk down between reps and 3-5mins very easy jog between sets, then 20mins easy
20mins easy at 5:50-6:20/km, then 2 x 8 x 150m hill reps on a steep incline (focus on high knees and drive as opposed to how fast you can sprint the hill) with slow jog/walk down between reps and 3-5mins very easy jog between sets, then 20mins easy
THURSDAY
8km easy at 5:50-6:20/km
8km easy at 5:50-6:20/km
FRIDAY
Gym
Gym
SATURDAY
15mins very easy, then 4 x 100m light strides, then push a Parkrun or your own 5k time trial route, then 15-20mins very easy afterwards
15mins very easy, then 4 x 100m light strides, then push a Parkrun or your own 5k time trial route, then 15-20mins very easy afterwards
SUNDAY
12km easy at 5:50-6:20/km
12km easy at 5:50-6:20/km
2 WEEKS TO RACE
MONDAY
Gym and/or cross training (swimming, bike, etc)
Gym and/or cross training (swimming, bike, etc)
TUESDAY
Rest
Rest
WEDNESDAY
8km easy at 5:50-6:20/km on undulating route
8km easy at 5:50-6:20/km on undulating route
THURSDAY
6km easy at 5:50-6:20/km
6km easy at 5:50-6:20/km
FRIDAY
Gym
Gym
SATURDAY
20mins easy at 5:50-6:20/km, then 4 x 5mins at 5:15-5:25/km with 60secs slow jog between reps, then 20mins easy
20mins easy at 5:50-6:20/km, then 4 x 5mins at 5:15-5:25/km with 60secs slow jog between reps, then 20mins easy
SUNDAY
10km easy at 5:50-6:20/km
10km easy at 5:50-6:20/km
1 WEEK TO RACE
MONDAY
Rest
Rest
TUESDAY
6km easy at 5:50-6:20/km
6km easy at 5:50-6:20/km
WEDNESDAY
20mins easy at 5:50-6:20/km, then 2 x 5mins at 5:15-5:25/km with 5mins slow jog between reps, then 10mins easy
20mins easy at 5:50-6:20/km, then 2 x 5mins at 5:15-5:25/km with 5mins slow jog between reps, then 10mins easy
THURSDAY
6km easy at 5:50-6:20/km
6km easy at 5:50-6:20/km
FRIDAY
Rest
Rest
SATURDAY
30-40mins very easy
30-40mins very easy
SUNDAY
Biogen 21 Race!
Biogen 21 Race!
Sub 2h30 Training Programme
5k Target – 00:31:50
10k Target – 01:06:00
Easy run pace – 7:15-7:45p/km
Tempo run pace – 6:30-6:40p/km
Easy run pace – 7:15-7:45p/km
Tempo run pace – 6:30-6:40p/km
8 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
6km easy at 7:15-7:45/km
6km easy at 7:15-7:45/km
WEDNESDAY
6km easy at 7:15-7:45/km on undulating route
6km easy at 7:15-7:45/km on undulating route
THURSDAY
5km easy at 7:15-7:45/km
5km easy at 7:15-7:45/km
FRIDAY
Gym
Gym
SATURDAY
5km easy at 7:15-7:45/km or rest day
5km easy at 7:15-7:45/km or rest day
SUNDAY
8km easy at 7:15-7:45/km
8km easy at 7:15-7:45/km
7 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
20mins easy at 7:15-7:45/km, then 10mins at 6:30-6:40/km, then 5mins very easy, then 10mins at 6:30-6:40/km, then 15mins easy
20mins easy at 7:15-7:45/km, then 10mins at 6:30-6:40/km, then 5mins very easy, then 10mins at 6:30-6:40/km, then 15mins easy
WEDNESDAY
8km easy at 7:15-7:45/km
8km easy at 7:15-7:45/km
THURSDAY
Gym
Gym
FRIDAY
20mins easy at 7:15-7:45/km, then 10mins at 6:30-6:40/km, then 5mins very easy, then 10mins at 6:30-6:40/km, then 15mins easy
20mins easy at 7:15-7:45/km, then 10mins at 6:30-6:40/km, then 5mins very easy, then 10mins at 6:30-6:40/km, then 15mins easy
SATURDAY
5km easy at 7:15-7:45/km
5km easy at 7:15-7:45/km
SUNDAY
10km easy at 7:15-7:45/km
10km easy at 7:15-7:45/km
6 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
20mins easy, then on a moderate incline do 4 x 400m hill reps at 6:00-6:10/km with slow jog down between reps, then 20mins easy
20mins easy, then on a moderate incline do 4 x 400m hill reps at 6:00-6:10/km with slow jog down between reps, then 20mins easy
WEDNESDAY
8km easy at 7:15-7:45/km
8km easy at 7:15-7:45/km
THURSDAY
8km easy at 7:15-7:45/km on undulating route
8km easy at 7:15-7:45/km on undulating route
FRIDAY
Gym
Gym
SATURDAY
6km tempo at 6:30-6:40/km on undulating route
6km tempo at 6:30-6:40/km on undulating route
SUNDAY
9km easy at 7:15-7:45/km
9km easy at 7:15-7:45/km
5 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
5km easy at 7:15-7:45/km
5km easy at 7:15-7:45/km
WEDNESDAY
5km easy at 7:15-7:45/km
5km easy at 7:15-7:45/km
THURSDAY
8km easy at 7:15-7:45/km
8km easy at 7:15-7:45/km
FRIDAY
Gym
Gym
SATURDAY
5km easy at 7:15-7:45/km
5km easy at 7:15-7:45/km
SUNDAY
10km easy at 7:15-7:45/km
10km easy at 7:15-7:45/km
4 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
20mins easy, then on a moderate incline do 6 x 200m hill reps at 6:00-6:10/km with slow jog down between reps, then 20mins easy
20mins easy, then on a moderate incline do 6 x 200m hill reps at 6:00-6:10/km with slow jog down between reps, then 20mins easy
WEDNESDAY
8km easy at 7:15-7:45/km
8km easy at 7:15-7:45/km
THURSDAY
20mins easy at 7:15-7:45/km, then 5mins at 6:30-6:40/km, then 5mins very easy, then 5mins at 6:30-6:40/km, then 15mins easy
20mins easy at 7:15-7:45/km, then 5mins at 6:30-6:40/km, then 5mins very easy, then 5mins at 6:30-6:40/km, then 15mins easy
FRIDAY
Gym
Gym
SATURDAY
10km tempo at 6:30-6:40/km on undulating route
10km tempo at 6:30-6:40/km on undulating route
SUNDAY
12km easy at 7:15-7:45/km
12km easy at 7:15-7:45/km
3 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
Rest
Rest
WEDNESDAY
8km easy at 7:15-7:45/km on undulating route
8km easy at 7:15-7:45/km on undulating route
THURSDAY
6km easy at 7:15-7:45/km
6km easy at 7:15-7:45/km
FRIDAY
Gym
Gym
SATURDAY
6km easy at 7:15-7:45/km
6km easy at 7:15-7:45/km
SUNDAY
12km easy at 7:15-7:45/km
12km easy at 7:15-7:45/km
2 WEEKS TO RACE
MONDAY
Rest
Rest
TUESDAY
Rest
Rest
WEDNESDAY
8km easy at 7:15-7:45/km on undulating route
8km easy at 7:15-7:45/km on undulating route
THURSDAY
6km easy at 7:15-7:45/km
6km easy at 7:15-7:45/km
FRIDAY
Gym
Gym
SATURDAY
20mins easy at 7:15-7:45/km, then 10mins at 6:30-6:40/km, then 5mins very easy, then 10mins at 6:30-6:40/km, them 10mins at 6:30-6:40/km, then 5mins easy
20mins easy at 7:15-7:45/km, then 10mins at 6:30-6:40/km, then 5mins very easy, then 10mins at 6:30-6:40/km, them 10mins at 6:30-6:40/km, then 5mins easy
SUNDAY
10km easy at 7:15-7:45/km
10km easy at 7:15-7:45/km
1 WEEK TO RACE
MONDAY
Rest
Rest
TUESDAY
4km easy at 7:15-7:45/km
4km easy at 7:15-7:45/km
WEDNESDAY
4km easy at 7:15-7:45/km
4km easy at 7:15-7:45/km
THURSDAY
Rest
Rest
FRIDAY
4km easy at 7:15-7:45/km
4km easy at 7:15-7:45/km
SATURDAY
Rest
Rest
SUNDAY
Biogen 21 Race!
Biogen 21 Race!
Sub 20 5km Training Programme
Easy run pace – 4:45-5:15/km
Tempo run pace – 3:55-4:05/km
8 WEEKS TO RACE
MONDAY
30min easy
30min easy
TUESDAY
10min easy, 5 x 1km at 3:55-4:05/km (90sec recovery) 10min easy
10min easy, 5 x 1km at 3:55-4:05/km (90sec recovery) 10min easy
WEDNESDAY
30min easy
30min easy
THURSDAY
10min easy, 5 x 800m at 4:00/km (200m jog recovery) 10min easy
10min easy, 5 x 800m at 4:00/km (200m jog recovery) 10min easy
FRIDAY
Rest/Cross-Train
Rest/Cross-Train
SATURDAY
3min easy
3min easy
SUNDAY
10km easy at 4:45-5:15/km
10km easy at 4:45-5:15/km
7 WEEKS TO RACE
MONDAY
Rest/Cross-Train
Rest/Cross-Train
TUESDAY
10min easy, 10 x 400m at 3:55/km (60sec recovery) 10min easy
10min easy, 10 x 400m at 3:55/km (60sec recovery) 10min easy
WEDNESDAY
30min easy
30min easy
THURSDAY
10min easy, 10 x 200m hills (hard up/ easy down) 10min easy
10min easy, 10 x 200m hills (hard up/ easy down) 10min easy
FRIDAY
Rest
Rest
SATURDAY
10min easy, 6 x 800m at 4:00/km (200m jog recovery), 10min easy
10min easy, 6 x 800m at 4:00/km (200m jog recovery), 10min easy
SUNDAY
10km easy at 4:45-5:15/km
10km easy at 4:45-5:15/km
6 WEEKS TO RACE
MONDAY
30min easy
30min easy
TUESDAY
10min easy, 15 x 100m sprints (hard up/ easy down)
10min easy, 15 x 100m sprints (hard up/ easy down)
WEDNESDAY
6 x 800m easy/ 200m hard
6 x 800m easy/ 200m hard
THURSDAY
10min easy, 5 x 1km at 3:55-4:05/km (90sec recovery), 10min easy
10min easy, 5 x 1km at 3:55-4:05/km (90sec recovery), 10min easy
FRIDAY
Rest/ Cross-Train
Rest/ Cross-Train
SATURDAY
30min easy
30min easy
SUNDAY
8km easy at 4:45-5:15/km
8km easy at 4:45-5:15/km
5 WEEKS TO RACE
MONDAY
Rest/ Cross-Train
Rest/ Cross-Train
TUESDAY
Rest/ Cross-Train
Rest/ Cross-Train
WEDNESDAY
15min easy/ 3km at 4:10/km/ 10min easy
15min easy/ 3km at 4:10/km/ 10min easy
THURSDAY
Rest/ Cross-Train
Rest/ Cross-Train
FRIDAY
30min easy
30min easy
SATURDAY
Rest/ Cross-Train
Rest/ Cross-Train
SUNDAY
Rest/ Cross-Train
Rest/ Cross-Train
4 WEEKS TO RACE
MONDAY
30min easy
30min easy
TUESDAY
10min easy, 6 x 1km at 3:55-4:05km (90sec recovery), 10min easy
10min easy, 6 x 1km at 3:55-4:05km (90sec recovery), 10min easy
WEDNESDAY
30min easy
30min easy
THURSDAY
10min easy, 7 x 800m at 4:00/km (200m jog recovery), 10min easy
10min easy, 7 x 800m at 4:00/km (200m jog recovery), 10min easy
FRIDAY
Rest/ Cross-Train
Rest/ Cross-Train
SATURDAY
30min easy
30min easy
SUNDAY
10km easy at 4:45-5:15/km
10km easy at 4:45-5:15/km
3 WEEKS TO RACE
MONDAY
Rest/ Cross-Train
Rest/ Cross-Train
TUESDAY
10min easy, 12 x 400m at 3:55/km (60 sec recovery), 10min easy
10min easy, 12 x 400m at 3:55/km (60 sec recovery), 10min easy
WEDNESDAY
30min easy
30min easy
THURSDAY
10min easy, 12 x 200m hills (hard up/ easy down) 10min easy
10min easy, 12 x 200m hills (hard up/ easy down) 10min easy
FRIDAY
Rest
Rest
SATURDAY
10min easy, 8 x 800m at 4:00/km (200m jog recovery), 10min easy
10min easy, 8 x 800m at 4:00/km (200m jog recovery), 10min easy
SUNDAY
10km easy at 4:45-5:15/km
10km easy at 4:45-5:15/km
2 WEEKS TO RACE
MONDAY
30min easy
30min easy
TUESDAY
10min easy, 15 x 100m sprints (hard up/ easy down), 10min easy
10min easy, 15 x 100m sprints (hard up/ easy down), 10min easy
WEDNESDAY
6 x 800m easy/ 200m hard
6 x 800m easy/ 200m hard
THURSDAY
10min easy, 6 x 1km at 3:55-4:05/km (90 sec recovery), 10min easy
10min easy, 6 x 1km at 3:55-4:05/km (90 sec recovery), 10min easy
FRIDAY
Rest/ Cross-Train
Rest/ Cross-Train
SATURDAY
30min easy
30min easy
SUNDAY
8km easy at 4:45-3:55/km
8km easy at 4:45-3:55/km
1 WEEK TO RACE
MONDAY
Rest/ Cross-Train
Rest/ Cross-Train
TUESDAY
Rest/ Cross-Train
Rest/ Cross-Train
WEDNESDAY
15min easy/ 3km at 4:10/km/ 10min easy
15min easy/ 3km at 4:10/km/ 10min easy
THURSDAY
Rest/ Cross-Train
Rest/ Cross-Train
FRIDAY
30min easy
30min easy
SATURDAY
Rest/ Cross-Train
Rest/ Cross-Train
SUNDAY
Biogen 5k Race!
Biogen 5k Race!
Sub 25 5km Training Programme
Easy run pace – 5:45-6:15/km
Tempo run pace – 4:40-5:00/km
8 WEEKS TO RACE
MONDAY
30min easy
30min easy
TUESDAY
10min easy, 3 x 1km at 4:40-5:00/km (90sec recovery) 10min easy
10min easy, 3 x 1km at 4:40-5:00/km (90sec recovery) 10min easy
WEDNESDAY
Rest/ Cross-Train
Rest/ Cross-Train
THURSDAY
10min easy, 4 x 800m at 4:45/km (200m jog recovery) 10min easy
10min easy, 4 x 800m at 4:45/km (200m jog recovery) 10min easy
FRIDAY
Rest/Cross-Train
Rest/Cross-Train
SATURDAY
Rest/Cross-Train
Rest/Cross-Train
SUNDAY
8km easy at 5:45-6:15/km
8km easy at 5:45-6:15/km
7 WEEKS TO RACE
MONDAY
Rest/Cross-Train
Rest/Cross-Train
TUESDAY
10min easy, 10 x 400m at 4:45/km (60sec recovery) 10min easy
10min easy, 10 x 400m at 4:45/km (60sec recovery) 10min easy
WEDNESDAY
30min easy
30min easy
THURSDAY
10min easy, 10 x 100m hills (hard up/ easy down) 10min easy
10min easy, 10 x 100m hills (hard up/ easy down) 10min easy
FRIDAY
Rest
Rest
SATURDAY
30min easy
30min easy
SUNDAY
Rest/Cross-Train
Rest/Cross-Train
6 WEEKS TO RACE
MONDAY
Rest/Cross-Train
Rest/Cross-Train
TUESDAY
10min easy, 3 x 1km at 4:40-5:00/km (90 sec recovery), 10min easy
10min easy, 3 x 1km at 4:40-5:00/km (90 sec recovery), 10min easy
WEDNESDAY
Rest/Cross-Train
Rest/Cross-Train
THURSDAY
30min easy
30min easy
FRIDAY
Rest/ Cross-Train
Rest/ Cross-Train
SATURDAY
Rest/Cross-Train
Rest/Cross-Train
SUNDAY
8km easy at 5:45-6:15/km
8km easy at 5:45-6:15/km
5 WEEKS TO RACE
MONDAY
Rest/ Cross-Train
Rest/ Cross-Train
TUESDAY
Rest/ Cross-Train
Rest/ Cross-Train
WEDNESDAY
30min easy
30min easy
THURSDAY
10min easy, 5 x 200m hills (Hard up/ easy down), 10min easy
10min easy, 5 x 200m hills (Hard up/ easy down), 10min easy
FRIDAY
30min easy
30min easy
SATURDAY
Rest/ Cross-Train
Rest/ Cross-Train
SUNDAY
Rest/ Cross-Train
Rest/ Cross-Train
4 WEEKS TO RACE
MONDAY
30min easy
30min easy
TUESDAY
10min easy, 4 x 1km at 4:40-5:00km (90sec recovery), 10min easy
10min easy, 4 x 1km at 4:40-5:00km (90sec recovery), 10min easy
WEDNESDAY
Rest/ Cross-Train
Rest/ Cross-Train
THURSDAY
10min easy, 6 x 800m at 4:45/km (200m jog recovery), 10min easy
10min easy, 6 x 800m at 4:45/km (200m jog recovery), 10min easy
FRIDAY
Rest/ Cross-Train
Rest/ Cross-Train
SATURDAY
Rest/ Cross-Train
Rest/ Cross-Train
SUNDAY
8km easy at 5:45-6:15/km
8km easy at 5:45-6:15/km
3 WEEKS TO RACE
MONDAY
Rest/ Cross-Train
Rest/ Cross-Train
TUESDAY
10min easy, 12 x 400m at 4:45/km (60 sec recovery), 10min easy
10min easy, 12 x 400m at 4:45/km (60 sec recovery), 10min easy
WEDNESDAY
30min easy
30min easy
THURSDAY
10min easy, 12 x 200m hills (hard up/ easy down) 10min easy
10min easy, 12 x 200m hills (hard up/ easy down) 10min easy
FRIDAY
Rest
Rest
SATURDAY
30min easy
30min easy
SUNDAY
Rest/ Cross-Train
Rest/ Cross-Train
2 WEEKS TO RACE
MONDAY
Rest/ Cross-Train
Rest/ Cross-Train
TUESDAY
10min easy, 4 x 1kmat 4:40-5:00/km (90sec recovery), 10min easy
10min easy, 4 x 1kmat 4:40-5:00/km (90sec recovery), 10min easy
WEDNESDAY
Rest/ Cross-Train
Rest/ Cross-Train
THURSDAY
30min easy
30min easy
FRIDAY
Rest/ Cross-Train
Rest/ Cross-Train
SATURDAY
Rest/ Cross-Train
Rest/ Cross-Train
SUNDAY
8km easy at 5:45-6:15/km
8km easy at 5:45-6:15/km
1 WEEK TO RACE
MONDAY
Rest/ Cross-Train
Rest/ Cross-Train
TUESDAY
Rest/ Cross-Train
Rest/ Cross-Train
WEDNESDAY
30min easy
30min easy
THURSDAY
10min easy, 5 x 200m hills (Hard up/ easy down), 10min easy
10min easy, 5 x 200m hills (Hard up/ easy down), 10min easy
FRIDAY
30min easy
30min easy
SATURDAY
Rest/ Cross-Train
Rest/ Cross-Train
SUNDAY
Biogen 5k Race!
Biogen 5k Race!
Sub 30 5km Training Programme
Easy run pace – 6:45-7:15/km
Tempo run pace – 5:45-6:15/km
8 WEEKS TO RACE
MONDAY
30min easy
30min easy
TUESDAY
10min easy, 3 x 1km at 5:45-6:15/km (90sec recovery) 10min easy
10min easy, 3 x 1km at 5:45-6:15/km (90sec recovery) 10min easy
WEDNESDAY
Rest/ Cross-Train
Rest/ Cross-Train
THURSDAY
10min easy, 4 x 800m at 6:00/km (200m jog recovery) 10min easy
10min easy, 4 x 800m at 6:00/km (200m jog recovery) 10min easy
FRIDAY
Rest/Cross-Train
Rest/Cross-Train
SATURDAY
Rest/Cross-Train
Rest/Cross-Train
SUNDAY
8km easy at 6:45-7:15/km
8km easy at 6:45-7:15/km
7 WEEKS TO RACE
MONDAY
Rest/Cross-Train
Rest/Cross-Train
TUESDAY
10min easy, 10 x 400m at 6:00/km (60sec recovery), 10min easy
10min easy, 10 x 400m at 6:00/km (60sec recovery), 10min easy
WEDNESDAY
30min easy
30min easy
THURSDAY
10min easy, 10 x 100m hills (hard up/ easy down), 10min easy
10min easy, 10 x 100m hills (hard up/ easy down), 10min easy
FRIDAY
Rest
Rest
SATURDAY
10min easy, 4 x 800m at 6:00/km (200m jog recovery), 10min easy
10min easy, 4 x 800m at 6:00/km (200m jog recovery), 10min easy
SUNDAY
Rest/Cross-Train
Rest/Cross-Train
6 WEEKS TO RACE
MONDAY
Rest/Cross-Train
Rest/Cross-Train
TUESDAY
10min easy, 3 x 1km at 5:45-6:15/km (90 sec recovery), 10min easy
10min easy, 3 x 1km at 5:45-6:15/km (90 sec recovery), 10min easy
WEDNESDAY
Rest/Cross-Train
Rest/Cross-Train
THURSDAY
30min easy
30min easy
FRIDAY
Rest/ Cross-Train
Rest/ Cross-Train
SATURDAY
Rest/Cross-Train
Rest/Cross-Train
SUNDAY
8km easy at 6:45-7:15/km
8km easy at 6:45-7:15/km
5 WEEKS TO RACE
MONDAY
Rest/ Cross-Train
Rest/ Cross-Train
TUESDAY
Rest/ Cross-Train
Rest/ Cross-Train
WEDNESDAY
30min easy
30min easy
THURSDAY
10min easy, 5 x 200m hills (Hard up/ easy down), 10min easy
10min easy, 5 x 200m hills (Hard up/ easy down), 10min easy
FRIDAY
30min easy
30min easy
SATURDAY
Rest/ Cross-Train
Rest/ Cross-Train
SUNDAY
Rest/ Cross-Train
Rest/ Cross-Train
4 WEEKS TO RACE
MONDAY
30min easy
30min easy
TUESDAY
10min easy, 4 x 1km at 5:45-6:15/km (90sec recovery), 10min easy
10min easy, 4 x 1km at 5:45-6:15/km (90sec recovery), 10min easy
WEDNESDAY
Rest/ Cross-Train
Rest/ Cross-Train
THURSDAY
10min easy, 5 x 800m at 6:00/km (200m jog recovery), 10min easy
10min easy, 5 x 800m at 6:00/km (200m jog recovery), 10min easy
FRIDAY
Rest/ Cross-Train
Rest/ Cross-Train
SATURDAY
Rest/ Cross-Train
Rest/ Cross-Train
SUNDAY
8km easy at 6:45-7:15/km
8km easy at 6:45-7:15/km
3 WEEKS TO RACE
MONDAY
Rest/ Cross-Train
Rest/ Cross-Train
TUESDAY
10min easy, 12 x 400m at 6:00/km (60 sec recovery), 10min easy
10min easy, 12 x 400m at 6:00/km (60 sec recovery), 10min easy
WEDNESDAY
30min easy
30min easy
THURSDAY
10min easy, 5 x 200m hills (hard up/ easy down) 10min easy
10min easy, 5 x 200m hills (hard up/ easy down) 10min easy
FRIDAY
Rest
Rest
SATURDAY
10min easy, 5 x 800m at 6:00/km (200m jog recovery), 10min easy
10min easy, 5 x 800m at 6:00/km (200m jog recovery), 10min easy
SUNDAY
Rest/ Cross-Train
Rest/ Cross-Train
2 WEEKS TO RACE
MONDAY
Rest/ Cross-Train
Rest/ Cross-Train
TUESDAY
10min easy, 4 x 1kmat 5:45-6:15/km (90sec recovery), 10min easy
10min easy, 4 x 1kmat 5:45-6:15/km (90sec recovery), 10min easy
WEDNESDAY
Rest/ Cross-Train
Rest/ Cross-Train
THURSDAY
30min easy
30min easy
FRIDAY
10min easy, 5 x 100m hills (Hard up/ easy down), 10min easy
10min easy, 5 x 100m hills (Hard up/ easy down), 10min easy
SATURDAY
Rest/ Cross-Train
Rest/ Cross-Train
SUNDAY
8km easy at 6:45-7:15/km
8km easy at 6:45-7:15/km
1 WEEK TO RACE
MONDAY
Rest/ Cross-Train
Rest/ Cross-Train
TUESDAY
Rest/ Cross-Train
Rest/ Cross-Train
WEDNESDAY
30min easy
30min easy
THURSDAY
Rest/ Cross-Train
Rest/ Cross-Train
FRIDAY
30min easy
30min easy
SATURDAY
Rest/ Cross-Train
Rest/ Cross-Train
SUNDAY
Biogen 5k Race!
Biogen 5k Race!
