Age: 27
Weight: 56 kgs
Current best: 5.6km at 6:15/km

🟢 WEEKS 1–4 (Base Building)

Week 1

• Mon (Easy): 4 km @ 6:30–7:00/km
• Wed (Long): 5 km @ 6:45–7:15/km
• Fri (Tempo): 2 km @ 6:10/km
• Sun (Intervals): 5 × (1 min @ 5:20–5:30/km + 2 min @ 6:45–7:00/km)

Week 2

• Mon: 4–5 km @ 6:25–6:55/km
• Wed: 5.5 km @ 6:45–7:10/km
• Fri: 2.5 km @ 6:05–6:10/km
• Sun: 5 × (1 min @ 5:15–5:25/km + 2 min easy @ 6:45–7:00/km)

Week 3

• Mon: 5 km @ 6:20–6:50/km
• Wed: 6 km @ 6:40–7:10/km
• Fri: 3 km @ 5:55–6:00/km
• Sun: 6 × (1 min @ 5:10–5:20/km + 2 min easy)

Week 4

• Mon: 4–5 km @ 6:20–6:45/km
• Wed: 6.5 km @ 6:40–7:05/km
• Fri: 3 km @ 5:50–5:55/km
• Sun: 6 × (1 min @ 5:05–5:15/km + 2 min easy)

🟡 WEEKS 5–8 (Build Speed + Endurance)

Week 5

• Mon: 5 km @ 6:15–6:40/km
• Wed: 7 km @ 6:35–7:05/km
• Fri: 3 km @ 5:50/km
• Sun: 6 × (1 min @ 5:00/km + 2 min easy)

Week 6

• Mon: 5–6 km @ 6:15–6:35/km
• Wed: 7.5 km @ 6:35–7:00/km
• Fri: 3.5 km @ 5:45/km
• Sun: 4 × (2 min @ 5:00/km + 2 min easy)

Week 7

• Mon: 5 km @ 6:10–6:30/km
• Wed: 8 km @ 6:30–7:00/km
• Fri: 4 km @ 5:40/km
• Sun: 7 × (1 min @ 4:55–5:05/km)

Week 8

• Mon: 5–6 km @ 6:10–6:30/km
• Wed: 8.5 km @ 6:30–6:55/km
• Fri: 4 km @ 5:35/km
• Sun: 4 × (3 min @ 4:55–5:05/km + 2 min easy)

🔴 WEEKS 9–12 (Peak for 10K)

Week 9

• Mon: 5 km @ 6:05–6:25/km
• Wed: 9 km @ 6:25–6:55/km
• Fri: 4 km @ 5:30/km
• Sun: 5 × 3 min @ 4:55–5:00/km

Week 10

• Mon: 5–6 km @ 6:05–6:25/km
• Wed: 9.5 km @ 6:25–6:50/km
• Fri: 4.5 km @ 5:25/km
• Sun: 6 × 2 min @ 4:50–5:00/km

Week 11

• Mon: 5 km @ 6:00–6:20/km
• Wed: 10 km @ 6:20–6:45/km
• Fri: 5 km @ 5:20–5:25/km
• Sun: 4 × 3 min @ 4:50–5:00/km

Week 12 (Taper + Test)

• Mon: 4 km @ 6:10/km easy
• Wed: 6 km @ 6:20–6:45/km relaxed
• Fri: 3 km @ 5:25–5:35/km light tempo
• Sun (10K TEST):
  • Start: 5:15/km
  • Middle: 5:05–5:10/km
  • Finish: aim ≤5:00/km