| Week | Day 1 (Mon) | Day 2 (Tue) | Day 3 (Wed) | Day 4 (Thu) | Day 5 (Fri) | Day 6 (Sat) | Day 7 (Sun) |
|---|---|---|---|---|---|---|---|
| 1 |
 Rest or light stretching. |
Easy Run – 3-5 km at a conversational pace. |
Interval Training – Warm-up, 5x800m at a fast pace with 400m jog recovery. |
Cross-Training – 45 mins (cycling, swimming, or strength training). |
Tempo Run – Warm-up, 5 km at a comfortably hard pace. |
Recovery Run – 2-4 km at an easy pace. |
Long Run – 5 km |
| 2 |
Rest or light stretching. |
Easy Run – 3-5 km at a conversational pace. |
Interval Training – Warm-up, 5x800m at a fast pace with 400m jog recovery. |
Cross-Training – 45 mins (cycling, swimming, or strength training). |
Tempo Run – Warm-up, 5 km at a comfortably hard pace. |
Recovery Run – 2-4 km at an easy pace. |
Long Run – 6 km |
| 3 |
Rest or light stretching. |
Easy Run – 3-5 km at a conversational pace. |
Interval Training – Warm-up, 5x800m at a fast pace with 400m jog recovery. |
Cross-Training – 45 mins (cycling, swimming, or strength training). |
Tempo Run – Warm-up, 5 km at a comfortably hard pace. |
Recovery Run – 2-4 km at an easy pace. |
Long Run – 7 km |
| 4 |
Rest or light stretching. |
Easy Run – 3-5 km at a conversational pace. |
Interval Training – Warm-up, 5x800m at a fast pace with 400m jog recovery. |
Cross-Training – 45 mins (cycling, swimming, or strength training). |
Tempo Run – Warm-up, 5 km at a comfortably hard pace. |
Recovery Run – 2-4 km at an easy pace. |
Long Run – 8 km |
| 5 |
Rest or light stretching. |
Easy Run – 3-5 km at a conversational pace. |
Interval Training – Warm-up, 5x800m at a fast pace with 400m jog recovery. |
Cross-Training – 45 mins (cycling, swimming, or strength training). |
Tempo Run – Warm-up, 5 km at a comfortably hard pace. |
Recovery Run – 2-4 km at an easy pace. |
Long Run – 9 km |
| 6 |
Rest or light stretching. |
Easy Run – 3-5 km at a conversational pace. |
Interval Training – Warm-up, 5x800m at a fast pace with 400m jog recovery. |
Cross-Training – 45 mins (cycling, swimming, or strength training). |
Tempo Run – Warm-up, 5 km at a comfortably hard pace. |
Recovery Run – 2-4 km at an easy pace. |
Long Run – 10 km |
| 7 |
Rest or light stretching. |
Easy Run – 3-5 km at a conversational pace. |
Interval Training – Warm-up, 5x800m at a fast pace with 400m jog recovery. |
Cross-Training – 45 mins (cycling, swimming, or strength training). |
Tempo Run – Warm-up, 5 km at a comfortably hard pace. |
Recovery Run – 2-4 km at an easy pace. |
Long Run – 10 km |
| 8 |
Rest or light stretching. |
Easy Run – 3-5 km at a conversational pace. |
Interval Training – Warm-up, 5x800m at a fast pace with 400m jog recovery. |
Cross-Training – 45 mins (cycling, swimming, or strength training). |
Tempo Run – Warm-up, 5 km at a comfortably hard pace. |
Recovery Run – 2-4 km at an easy pace. |
Long Run – 10 km |
| 9 |
Rest or light stretching. |
Easy Run – 3-5 km at a conversational pace. |
Interval Training – Warm-up, 5x800m at a fast pace with 400m jog recovery. |
Cross-Training – 45 mins (cycling, swimming, or strength training). |
Tempo Run – Warm-up, 5 km at a comfortably hard pace. |
Recovery Run – 2-4 km at an easy pace. |
Long Run – 10 km |
| 10 |
Rest or light stretching. |
Easy Run – 3-5 km at a conversational pace. |
Interval Training – Warm-up, 5x800m at a fast pace with 400m jog recovery. |
Cross-Training – 45 mins (cycling, swimming, or strength training). |
Tempo Run – Warm-up, 5 km at a comfortably hard pace. |
Recovery Run – 2-4 km at an easy pace. |
Long Run – 10 km |
General Tips:
- Warm-Up and Cool-Down: Always start and end your workouts with 5-10 mins of dynamic stretches or walking.
- Hydration & Nutrition: Drink water and consume a balanced diet to fuel your runs.
- Rest: Prioritize recovery to avoid injury.
- Shoes & Gear: Use proper running shoes that fit well to prevent discomfort or injury.
- Listen to Your Body: Adjust workouts if you feel pain or extreme fatigue.
