HANSONS COACHING SERVICES

40 MPW (8 Weeks) - 5k/10k Focus

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1.5M Warm Up 3M Warm Up

12 x 400m Rest
3 Mile Tempo 8 Miles Easy
Week 1 4 Miles Easy @ 5k-10k Pace 6 Miles Easy or 6 Miles Easy
@ 10M-HM pace + 8 Strides
w. 400m jog rest Cross-Train

Mileage 1.5M Cool Down 2M Cool Down

41 4 9 6 8 6 8
2M Warm Up 1M Warm Up

6 x 800m Rest 6 Mile Progression:

Start @ MP +30s 10 Mile
Week 2 4 Miles Easy @ 5k-10k Pace 6 Miles Easy or get 5-10s faster
4 Miles Easy
Long Run
w. 400m jog rest Cross-Train each mile

Mileage 2M Cool Down 1M Cool Down

40 4 8 6 8 4 10
2M Warm Up 2M Warm Up
Mile-1200-1k-800-400 Rest
@ 10k-->5k Pace 4 Mile Tempo 8 Miles Easy
Week 3 4 Miles Easy w. 400m jog rest
6 Miles Easy or 6 Miles Easy
@ 10M-HM pace + 8 Strides
between each rep Cross-Train

Mileage 2M Cool Down 2M Cool Down

40 4 8 6 8 6 8
2M Warm Up 1M Warm Up

4 x 1200m Rest 6 Mile Progression:

Start @ MP +20s 10 Mile
Week 4 4 Miles Easy @ 5k-10k Pace 6 Miles Easy or get 5-10s faster
4 Miles Easy
Long Run
w. 400m jog rest Cross-Train each mile

Mileage 2M Cool Down 1M Cool Down

40 4 8 6 8 4 10

HansonsCoachingServices.com
 HANSONS COACHING SERVICES
40 MPW (8 Weeks) - 5k/10k Focus
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2M Warm Up 2M Warm Up
Mile @ 5k-10k
4 x 400m @ 3k-5k Rest
4 Mile Tempo 8 Miles Easy
Week 5 4 Miles Easy Mile @ 5k-10k 6 Miles Easy or 6 Miles Easy
w. 400m jog rest @ 10M-HM pace + 8 Strides
Cross-Train
between each rep
Mileage 2M Cool Down 2M Cool Down
41 4 9 6 8 6 8
2M Warm Up 1M Warm Up

5 x 1k Rest 6 Mile Progression:

Start @ MP +20s 10 Mile
Week 6 4 Miles Easy @ 5k-10k Pace 6 Miles Easy or get 5-10s faster
4 Miles Easy
Long Run
w. 400m jog rest Cross-Train each mile

Mileage 2M Cool Down 1M Cool Down

40 4 8 6 8 4 10
2M Warm Up 1.5M Warm Up

3 x Mile Rest
5 Mile Tempo 8 Miles Easy
Week 7 4 Miles Easy @ 5k-10k Pace 6 Miles Easy or 6 Miles Easy
@ 10M-HM pace + 8 Strides
w. 800m jog rest Cross-Train

Mileage 2M Cool Down 1.5M Cool Down

40 4 8 6 8 6 8
2M Warm Up 1M Warm Up
4 Sets of:
Rest 6 Mile Progression:
800m @ 5k pace
Start @ MP +20s 10 Mile
Week 8 4 Miles Easy 1min rest 6 Miles Easy or get 5-10s faster
4 Miles Easy
400m @ 3k pace Long Run
Cross-Train each mile
400m jog rest
Mileage 2M Cool Down 1M Cool Down
40 4 8 6 8 4 10

HansonsCoachingServices.com