MondayAUG 3
Rest / recovery
tip
Example week
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Week 1
Aug 3 – Aug 8
37.1 km3:58:08
MondayAUG 3
Rest / recovery
tip
TuesdayAUG 4
Interval Training
8 min @ 6:40 min / km
Repeat 9x:
4 min @ 5:30 min / km
2 min recovery @ 7:10 min / km
5 min @ 6:40 min / km
11.0 km1:07:00tip
WednesdayAUG 5
Rest / recovery
tip
ThursdayAUG 6
Easy Run + Strides
Run: 45 min @ 6:35 min / km
Repeat 7x:
Run: 20 sec @ 5:15 min / km
20 sec cool jog
7.3 km50:08tip
FridayAUG 7
Rest / recovery
tip
SaturdayAUG 8
Long Run
8 min @ 6:40 min / km
Run: 113 min @ 6:25 min / km
18.8 km2:01:00tip
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Community
Recent personal plans
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Completed
Dam
Race · Balanced
Start
8 Dec 2025
Distance
10 km
Target pace
5:30
Plan
10wk
4× per week
Plan
10wk
4× per week
Not started
Personal record
Balanced
Start
7 Aug 2026
Distance
21.1 km
Target pace
5:27
Plan
18wk
4× per week
Plan
18wk
4× per week
Not started
Personal record
Balanced
Start
5 Oct 2026
Distance
21.1 km
Target pace
5:27
Plan
16wk
2× per week
Plan
16wk
2× per week
Week 6 of 19
Improve fitness
Balanced
Start
30 Jun 2026
Distance
10 km
Target pace
6:00
Plan
19wk
2× per week
Plan
19wk
2× per week
Not started
Improve fitness
Balanced
Start
7 Aug 2026
Distance
42.2 km
Target pace
5:13
Plan
24wk
4× per week
Plan
24wk
4× per week
Not started
Improve fitness
Balanced
Start
7 Aug 2026
Distance
21.1 km
Target pace
5:14
Plan
21wk
4× per week
Plan
21wk
4× per week