For the 8k

• 8K Training – Level 1

  Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
  1	Stretch & Strength	2m run	30 min cross	2m run + strength	Rest	30 min cross	2m run
  2	Stretch & Strength	2m run	30 min cross	2m run + strength	Rest	30 min cross	2.5m run
  3	Stretch & Strength	2.5m run	35 min cross	2m run + strength	Rest	40 min cross	3m run
  4	Stretch & Strength	2.5m run	35 min cross	2m run + strength	Rest	40 min cross	3.5m run
  5	Stretch & Strength	2.5m run	40 min cross	2m run + strength	Rest	50 min cross	4m run
  6	Stretch & Strength	3m run	40 min cross	2m run + strength	Rest	50 min cross	4m run
  7	Stretch & Strength	3m run	45 min cross	2m run + strength	Rest	60 min cross	4.5m run
  8	Stretch & Strength	3m run	30 min cross	2m run	Rest	Rest or 60 min cross	8K Race

  8K Training – Level 2

  Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
  1	3m run + strength	3m run	30 min tempo run	3m run + strength	Rest	60 min cross	4m run
  2	3m run + strength	3.5m run	6 x 400 5K pace	4m run + strength	Rest	60 min cross	5m run
  3	3m run + strength	4m run	35 min tempo run	3m run + strength	Rest	60 min cross	3m run
  4	3m run + strength	4.5m run	7 x 400 5K pace	4m run + strength	Rest	60 min cross	5m run
  5	3m run + strength	5m run	40 min tempo run	3m run + strength	Rest	60 min cross	5m run
  6	3m run + strength	5.5m run	8 x 400 5K pace	4m run + strength	Rest	60 min cross	4m run
  7	3m run + strength	6m run	45 min tempo run	3m run + strength	Rest	60 min cross	7m run
  8	3m run + strength	3m run	4 x 400 5K pace	1-3m run + strength	Rest	Rest or 60 min cross	8K Race

  8K Training – Level 3

  Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
  1	3m run + strength	30 min tempo run	6 x 400 mile pace	4m run + strength	Rest or 3m run	Pace 4 total / 2 pace	6m run
  2	3m run + strength	35 min tempo run	7 x 400 mile pace	5m run + strength	Rest or 3m run	Pace 4 total / 2 pace	7m run
  3	3m run + strength	30 min tempo run	5 x 400 mile pace	3m run + strength	Rest or 3m run	Pace 5 total / 2 pace	4m run
  4	3m run + strength	40 min tempo run	8 x 400 mile pace	5m run + strength	Rest or 3m run	Pace 5 total / 2 pace	7m run
  5	3m run + strength	45 min tempo run	9 x 400 mile pace	6m run + strength	Rest or 3m run	Pace 5 total / 3 pace	8m run (3/1)
  6	3m run + strength	35 min tempo run	6 x 400 mile pace	3m run + strength	Rest or 3m run	Pace 6 total / 3 pace	6m run
  7	3m run + strength	50 min tempo run	10 x 400 mile pace	6m run + strength	Rest or 3m run	Pace 5 total / 3 pace	8m run (3/1)
  8	3m run + strength	30 min tempo run	5 x 400 mile pace	3m run	Rest or 1-3m run	Rest	8K Race