Set Up Your Plan
Level
Race Distance
Goal Race Pace 5:00 / km
5:00 min/km
3:50/km8:00/km
Plan Length 12 weeks
1 week24 weeks
Long Run Day
Race day falls on your long-run day of the final week.
Your Training Paces
Calculated from your goal race pace and level.
Warm-Up & Cool-Down
Do these around every quality session (long run, tempo, intervals, hills, fast/race-pace runs). Easy and recovery days don't need a formal warm-up — just start relaxed.
Warm-Up
Cool-Down
Race Day Tips
- Sleep & carbs: prioritise sleep for the two nights before the race and eat a familiar, carb-focused meal the night before.
- Breakfast: eat something light and familiar 2-3 hours before the gun — nothing new on race day.
- Warm-up: 10-15 min easy jog, dynamic drills, and a few strides, finishing about 10 minutes before your start.
- Pacing: hold back for the first kilometre — starting 5-10 sec/km slower than goal pace and negative-splitting beats blowing up early.
- Hydration: sip water in the hour before the start; for a 10K, take on water at aid stations if it's warm.
- Cool-down: keep walking/jogging easily for 10-15 minutes after finishing, then stretch once your breathing settles.