| Week | Easy | Long | Fast | ||
|---|---|---|---|---|---|
| (2-3 days) | km | miles | km | miles | |
| 1 | 30 min | 6-8 | 4-5 | 1.5 - 2.5 | 1 - 1.5 |
| 2 | 30 min | 8-10 | 5-6 | 1.5 - 2.5 | 1 - 1.5 |
| 3 | 30 min | 6-8 | 4-5 | 1.5 - 2.5 | 1 - 1.5 |
| 4 | 30 min | 5K Race | 3.1 | ||
| Week | Easy | Long | Fast | ||
|---|---|---|---|---|---|
| (2-3 days) | km | miles | km | miles | |
| 1 | 30 min | 10-13 | 7-8 | 3-5 | 2-3 |
| 2 | 30 min | 13-15 | 8-10 | 3-5 | 2-3 |
| 3 | 30 min | 10-13 | 7-8 | 3-5 | 2-3 |
| 4 | 30 min | 10K Race | 6.2 | ||
