This week is the penultimate week so it’s the last big push to bring everything together & get ready for race day next week.
Session 1: Easy run 40 to 60 mins
Remember easy runs should be a gentle pace your breathing should be relaxed enough for you to be able to talk normally.
Session 2: Fartlek run 50-70 mins
Include 15 to 20 1 minute efforts at 5k to 10k pace with a minute recovery in between. Don’t forget to also include a warm-up and warm-down. Remember to keep the efforts at the same level and adjust the recovery if needed. If you want to push harder for this one you could do the second half of the reps at a faster pace. So your workout might be: 10 min warm-up, 10 x 1 min @10k pace with 1 min recovery, 10 x 1 min @ 5k pace with 1 min recovery, then finish with 10 min warm-down. This is the last big speed session so make the most of it. There’s another next week but it’s only a little one.
Session 3: Progression run 60 to 70 mins
A nice easy pace run but finish the last 10 minutes at a medium-hard effort.
You should try to fit in 2 rest days in this plan where you don’t train at all, the other 2 days you could cross-train, go for an easy pace run or take the day off depending on how you feel.