Notes:

Start on Jan 7
Use drag down for Key Run 2
It's advisable to have a rest day between each key runs
Keys runs are not in cronological order, just as long as you do all three within the specific week

Key Run 1
Week 1 30mins run + strength and conditioning.
Week 2 1.5 easy + 5km + 1.5km easy
Week 3 5km Time Trail (hopefully w/ me ask a pacer)
Week 4 30mins Easy

Color Code Reference

s long as you do all three within the specific week

Key Run 2
Speed Interval (recovery same w/ interval time)
Speed Interval
Speed Interval
80% Speed Interval (advisable to do during the start of the week)
Key Run 3
50-60mins run
60mins run
45mins run + strength and conditioning.
5km Race (advisable to have rest or easy training a day before the race)
Week 1 Week 2 Week 3 Week 3
Speed Interval (recovery same w/ interval time) Speed Interval Speed Interval 80% Speed Interval (advisable t
2km warm up 2km warm up 3km warm up 2km warm up
30 sec x2 1km x 5 (2mins recovery) 100m x 10 w/ 1400m x 6 (2mins recovery)
1 min x2 1km jog 3 mins rest 1km jog
1:30 mins x2 200m x 10 w/ 100m walk recovery
2 mins x2 1km warm up
1:30 mins x2
1 min x2
30 sec x2
1km jog
 80% Speed Interval (advisable to do during the start of the week)
2km warm up
400m x 6 (2mins recovery)

100m walk recovery