5km to 10km Group

Every Monday, Thursday and Saturday


The 5k-10k Progression Group will follow the plan below and will be split into four pace groups


  • Group 1 (5k time less than 28 mins)
  • Group 2 (5k time between 28 and 33 mins)
  • Group 3 (5k time between 33 and 38 mins)
  • Group 4 (5k time between 38 and 45 mins)


Week Monday  Thurs  Sat
week 1 3m 3m 3m
week 2
  
3m Intervals 3m 3m
week 3 3m 4m 4m
week 4 3m 4m 4m
week 5 3m 5m 5m
week 6 3m Intervals 5m 5m
week 7 3m 6m 6m
Week 8 4m 5m 5m
Week 9 4m 3m 10K Celebration Run