2017 Training Program for 5km race

  Beginner (no running experience) Intermediate (sub 27min for 5km- paces just an e.g.) Advanced (sub 19.00 for 5km- paces just an e.g.)
Week 1      
Sunday 25min of 4min jog/1min walk 33min run (5km) 1hr 20min run (16km)
Monday rest 29min easy run (4km), 5x100m @ 90% with slow jog  1hr easy run (11km), 5x100m @ 90% with slow jog back
Tuesday 20min of 6min jog/1min walk 1km easy run, 4km threshold run @ 5.50 pace, 1km easy.  3km easy run, TRACK: 5km of sprinting the straights and floating the bends in 20.40, 3km easy run
Wednesday rest Rest 50min run (10km) 
Thursday 20min of 8min jog/1min walk 1km easy run, 5x800m in 4.15 (5.00 cycle), 1km easy run 3km easy run, HILLS: 30x90m hill with float back down. Each up/down off a 1min cycle. 3km easy run
Friday rest Rest 42min easy run (8km)
Saturday 10min jog (1min walk) 10min jog (1min walk) 5min jog 1km easy run, 5km threshold run @ 5.50 pace, 1km easy run 3km easy run, 7km threshold run @ 4.10 pace, 3km easy run
Week 2      
Sunday rest 39min run (6km) 1hr 25min run (17km)
Monday 10min jog (2min walk) 3min fast run (3min walk) 2min fast run (2min walk) 29min easy run (4km), 5x100m @ 90% with slow jog  1hr easy run (11km), 5x100m @ 90% with slow jog back
Tuesday Rest 1km easy run, HILLS: 8x400m hill loop whch includes some downhill and uphill (3min cycle), 1km easy 3km easy run, TRACK: 2km in 8.00 (9.00 cycle)1600m in 6.24 (7.00 cycle) 1200m in 4.45 (5.00 cycle) 800m in 3.15 (3.30 cycle) 400m in 1.34 (2.00 cycle) 5x200m in 40sec (1.00 cycle)
Wednesday 15min jog (2min walk) 10min jog Rest 50min run (10km) 
Thursday Rest 1km easy run, 3km threshold run @ 5.47 pace (5min jog) 3km threshold run @ 5.47 pace , 1km easy run 3km easy run, HILLS; 8x600m loop (3.00 cycle) 5min break. 4km threshold run @ 4.10 pace, 1km easy run
Friday 20min jog Rest 42min easy run (8km)
Saturday Rest  1km easy run, 3km time trial, 1km easy run 3km easy run, 4km time trial, 3km easy run
Week 3      
Sunday 10min jog (2min walk) 2min fast run (3min walk) 2min fast run (2min walk) 1min fast run (2min walk) 44min run (7km) 1hr 25min run (17km)
Monday Rest 33min easy run (5km), 5x100m @ 90% with slow jog  1hr 04min easy run (12km), 5x100m @ 90% with slow jog back
Tuesday 22min jog 1km easy run, 25x75m hill with quick jog back. Each up/down off 1.00 cycle, 1km easy 3km easy run, TRACK: 8x400m in 1.33 (2.00 cycle) 3km threshold run @ 4.08 pace, 1km easy run
Wednesday rest Rest 50min run (10km) 
Thursday 10min jog (2min walk) HILLS: 10x60m hill sprint with slow jog back down. Each up/down off a 1min cycle. 2min jog 1km easy run, FARTLEK: (all surges @ 5.20 pace; all floats @ 6.20 pace) 12x30sec surge (30sec float), 1km easy run 3km easy run, 8km threshold run @ 4.06 pace, HILLS: 10x90m hill with float back. Each up/down off a 1.00 cycle. 2km easy
Friday rest Rest 41min easy run (8km)
Saturday 25min jog 35min easy run (5km), 5x100m @ 90% with slow jog  3km easy run, 3x2km in 7.55 (9.00 cycle), 2km easy
Week 4      
Sunday rest 46min run (7km) 1hr 30min run (18km)
Monday 10min jog (2min walk) 4min fast run (3min walk) 3min fast run (2min walk) 1min fast run (2min walk) 2min jog rest 1hr 04min easy run (12km), 5x100m @ 90% with slow jog back
Tuesday Rest 1km easy run, HILLS: 8x600m hill loop whch includes some downhill and uphill (5min cycle), 1km easy 3km easy run. TRACK: 6x1km in 3.48 (5.00 cycle), 2km easy
Wednesday 27min jog Rest 49min run (10km)
Thursday Rest 1km easy, 2km hard (5min jog) 2km hard(5min jog) 1km hard 3km easy run, HILLS; 8x600m loop (2.40 cycle) 4km threshold run @ 4.06 pace, 1km easy run
Friday 10min jog (2min walk) HILLS: 14x60m hill sprint with slow jog back down. Each up/down off a 1min cycle. 2min jog Rest 41min easy run (8km)
Saturday rest 1km easy run, 6km threshold run @ 5.45 pace, 1km easy run 3km easy run, 8km threshold run @ 4.06 pace, 1km easy run
Week 5      
Sunday 29min jog 49min run (8km) 1hr 30min run (18km)
Monday rest 34min easy run (5km), 5x100m @ 90% with slow jog  1hr 03min easy run (12km), 5x100m @ 90% with slow jog back
Tuesday 6min jog (2min walk) 7x1min fast (1min jog after each hard effort) 10min walk 1km easy run, 4km threshold run @ 5.44 pace, (5min break)10x75m hill with quick jog back. Each up/down off 1.00 cycle, 1km easy 3km easy run, TRACK: 5km of sprinting the straights and floating the bends in 20.20, 3km easy run
Wednesday rest Rest 49min run (10km)
Thursday 25min jog 1km easy run, 6x800m in 4.08 (5.00 cycle), 1km easy run 3km easy run, HILLS: 30x90m hill with float back down. Each up/down off a 1min cycle. 3km easy run
Friday rest Rest 41min easy run (8km)
Saturday 10min jog (2min walk) HILLS: 8x120m hill sprint with slow jog back down. Each up/down off a 2min cycle. 2min jog 1km easy run, 10x1min @ 5.14 pace (1min jog), 1km easy run 3km easy run, 8km threshold run @ 4.05 pace, 1km easy run
Week 6      
Sunday rest 49min run (8km) 1hr 35min run (19km)
Monday 10min jog, 8min fast, 5min jog 33min easy run (5km), 5x100m @ 90% with slow jog  1hr 02min easy run (12km), 5x100m @ 90% with slow jog back
Tuesday Rest 1km easy run, HILLS: 12x400m hill loop (5min cycle), 1km easy 3km easy run, TRACK: 2km in 7.47 (9.00 cycle)1600m in 6.14 (7.00 cycle) 1200m in 4.35 (5.00 cycle) 800m in 3.06 (3.30 cycle) 400m in 1.29 (2.00 cycle) 5x200m in 38sec (1.00 cycle)
Wednesday 30min jog Rest 49min run (10km)
Thursday Rest 1km easy run, 4km threshold run @ 5.43 pace (5min jog) 3km threshold run @ 5.43pace, 1km easy run 3km easy run, 12x30sec @ 3.20 pace (30sec jog), 3km easy run
Friday 10min jog (2min walk) HILLS: 10x120m hill sprint with slow jog back down. Each up/down off a 2min cycle Rest 41min easy run (8km)
Saturday rest 1km easy run, 3km time trial, 1km easy run 3km easy run, 4km time trial, 3km easy run
Week 7      
Sunday 10min jog (2min walk) 6min fast run (3min jog) 6min fast run (3min jog) 2min fast run (2min jog)  54min run (9km) 1hr 35min run (19km)
Monday rest 33min easy run (5km), 5x100m @ 90% with slow jog  1hr 01min easy run (12km), 5x100m @ 90% with slow jog back
Tuesday 34min jog 1km easy run, 12x1min @ 5.12 pace (1min jog), 1km easy run 3km easy run, TRACK: 8x400m in 1.28 (2.00 cycle) 3km threshold run @ 4.03 pace, 1km easy run
Wednesday rest Rest 49min run (10km)
Thursday 6min jog (2min walk) 9x1min fast (1min jog after each hard effort) 10min walk 1km easy run, FARTLEK: All surges @ 5.15 pace, all floats @ 6.15 pace- 2x2min hard (2min float) 2x1min hard (1min float) 5x30sec hard (30sec float), 1km easy run 3km easy run, 4km threshold run @ 4.02 pace. 4x30sec @ 3.18 pace (30sec jog) 3km easy
Friday rest Rest 41min easy run (8km)
Saturday 23min jog 1km easy run, 2km hard (3min jog) 2km hard (3min jog) 1km hard, 1km easy run 3km easy run, HILLS: 30x90m hill with float back down. Each up/down off a 1min cycle. 3km easy run
Week 8      
Sunday rest 41min run (7km) 1hr 01min easy run (12km)
Monday 7min jog (2min walk) 7min medium pace, 2min jog rest 32min easy run (6km) 5x100m @ 90% with slow jog back
Tuesday Rest 1km easy run, HILLS: 4x600m loop (5min cycle), 1km easy  3km easy run. TRACK: 3x1km in 3.40 (7.00 cycle), 1km easy
Wednesday 6min jog (2min walk) 4x30sec fast (1min jog after each hard effort) 5min walk Rest Easy 26min run (5km)
Thursday Rest 1km easy, 6x30sec @ 5.10 pace (30sec jog), 1km easy 3km easy run,  4x30sec @ 3.18 pace (30sec jog) 1km easy
Friday 10min jog Rest 16min easy run (3km) 5x100m @ 90% with slow jog back
Saturday rest 20min easy run (3km)  16min easy run (3km) 5x100m @ 90% with slow jog back
Week 9      
Sunday Race- 10km Race- 10km RACE: 10km