Mon 3MTue 4M, then 6 x 100m at 1-mile pace Wed 3M or RestThu 2 x 1000m at 5-mile pace, then 2 x 800m at new 5K pace, then 2 x 400m at 1-mile pace (1:18/1:37/1:55)Fri Rest Sat 10-11M, then 6 x 50m (fast but relaxed)Sun RestWEEK SIX Mon 4MTue 1 x 1600m

need to train during stamina-building longer repetitions (800-1600 metres) and shorter, faster repetitions (200-400 metres). These speed sessions – normally two per week – form the principal parts in our 5K and 10K schedules.

- 4 x 800m at 5-mile pace (3:10/3:56/4:45) Wed Rest Thu 5M, then 4 x 100m at 5K pace Fri 2 - 4M Sat 10M Sun RestWEEK TWOMon 2 - 4M Tue 3 - 4 x 1000m at 5-mile pace (3:58/4:57/6:07), then 4 x 200m at 5K pace (1:26/1:46/2:05) Wed Rest Thu