If you’re used to including more structured training, this plan will give you interval sessions and tempo runs to give your week more focus.
We’ve included a parkrun in week one so you can get an accurate reading of your current 5K pace. Your interval runs will help you build speed and power. Make sure you start with 10 minutes of easy running before you start the intervals, and then return to easy running once your last interval is complete. Your tempo runs will use your 10K pace to guide them. These will help you improve your pace judgment along with your speed endurance.