Weekly Training Structure
Training Days: 5-6 days per week
Rest/Recovery: 1-2 days per week
Key Focus: Interval training, tempo runs, and endurance building.
Plan Overview
Weeks 1-4: Build Base Fitness and Speed
Day 1: Long Run (Endurance)
- Run 5–7 km at a steady, conversational pace (6–7 min/km, around 8–10 km/h).
- This develops aerobic capacity and overall stamina.
Day 2: Interval Training (Speed)
- Warm-up: 10 minutes light jogging.
- Intervals: Run 400 meters at 3:50–4:00 min/km pace (15–15.5 km/h), followed by a 200-meter jog for recovery.
Repeat 6–8 times.
- Cool down: 5 minutes jogging.
Day 3: Easy Run or Recovery (Active Rest)
- Run 3–5 km at a light, easy pace (6:30–7:00 min/km, 8.5–9.5 km/h).
Day 4: Tempo Run (Threshold)
- Warm-up: 10 minutes light jogging.
- Run 3–4 km at 4:20–4:30 min/km pace (13.5–14 km/h). This should feel "comfortably hard."
- Cool down: 5 minutes jogging.
Day 5: Cross-Training or Easy Run
- Choose swimming, cycling, or running 5 km at an easy pace (6:30–7:00 min/km).
Day 6: Hill Sprints (Strength)
- Warm-up: 10 minutes light jogging.
- Find a hill with a moderate incline. Sprint uphill for 30–40 seconds at full effort, then walk or jog back down for
recovery. Repeat 6–8 times.
Day 7: Rest or Active Recovery
- Light yoga, stretching, or walking.
Weeks 5-8: Focus on Goal Pace and Refinement
Day 1: Long Run
- Run 6–8 km at a steady pace, slightly faster than before (5:30–6:00 min/km, 10–11 km/h).
Day 2: Interval Training (Goal-Pace Intervals)
- Warm-up: 10 minutes jogging.
- Intervals: Run 800 meters at 3:55–4:00 min/km pace (15–15.5 km/h), followed by a 400-meter jog for recovery.
Repeat 4–6 times.
- Cool down: 5 minutes jogging.
Day 3: Easy Run or Recovery
- Run 3–5 km at a light pace (6:30–7:00 min/km).
Day 4: Goal-Pace Run
- Warm-up: 10 minutes light jogging.
- Run 1600–2000 meters at your goal pace (3:55–4:00 min/km, 15.2 km/h). Build up the distance over the weeks until
you can run the full 2400 meters.
- Cool down: 5 minutes jogging.
Day 5: Cross-Training or Easy Run
- Light 20–30 minutes of cycling, swimming, or an easy jog.
Day 6: Fartlek Training (Speed Variations)
- Warm-up: 10 minutes jogging.
- Alternate between 1 minute fast running (3:50–4:00 min/km pace 15–15.5 km/h) and 1 minute jogging for 20–25
minutes.
- Cool down: 5 minutes jogging.
Day 7: Rest or Active Recovery
Additional Tips
1. Warm-Up and Cool-Down: Always include 10 minutes of light jogging and dynamic stretches before workouts, and
static stretching afterward.
2. Form and Efficiency: Focus on good posture, quick cadence, and efficient breathing.
3. Progressive Overload: Gradually increase intensity or volume each week but avoid overtraining.
4. Diet and Hydration: Ensure proper nutrition, especially carbohydrates and proteins, to fuel workouts and aid recovery.
*By consistently following this plan and refining your pacing, you'll be on track to hit 2400 meters in 9:30.
**Achieving a 9:30 time for 2400 meters (2.4 km) requires an average pace of 3:57 minutes per kilometer or a speed of 15.2 km/h. This
is a challenging goal and demands a focus on speed, endurance, and running efficiency. Below is an 8-week plan to help you reach this
target.
