Week 1 · Base

Pick one workout from each slot below — any option counts. Recovery is a bonus, not homework.

This week

13.3 / 18 km

Slots done

0 / 3

Next benchmark

W5 ≤ 24:30

Predicted 10K

51:11

goal 45:00 · from training estimate (3.9 km @ 4:50/km)

Quality day logged: 3.9 km @ 4:50/km. Earn the next easy day.

Easy

suggested · Pure easy

Aerobic base

32m · 5 km · Easy Easy + strides

Aerobic base + mechanics

34m · 5.3 km · Easy Gentle progression

Aerobic control

32m · 5 km · Moderate Time-based easy

Flexible route option

33m · 5.1 km · Easy

Quality

suggested · 3-minute repeats

Intro threshold

33m · 5.6 km · Hard 1K repeats

Controlled aerobic power

36m · 6.2 km · Hard Continuous tempo

Threshold endurance

29m · 5.2 km · Hard 400 m repeats

Speed without overload

35m · 6.2 km · Hard

Long

suggested · Classic long run

Aerobic endurance

50m · 8 km · Easy Time-based long run

Flexible terrain

51m · 8.0 km · Easy Negative split

Endurance + control

50m · 8 km · Moderate Fast-finish long run

Later-race strength

48m · 8 km · Moderate

Recoveryoptional

suggested · Recovery jog

Extra easy volume

20m · 3 km · Easy 30-minute shuffle

Circulation

30m · 4.4 km · Easy Walk / run

Low stress

35m · 4.2 km · Easy No run

Recovery

Your paces

From training estimate (3.9 km @ 4:50/km) — conservative until the first benchmark 5K calibrates them.

Easy	Long	Steady	Threshold	1K reps	400s
6:20–6:60	6:10–6:45	5:40–6:10	5:11–5:23	4:48–4:58	4:30–4:43

The rules

One workout per slot per week; at most one quality session.
Keep an easy or rest day between the quality and long sessions when possible.
Unusually tired or sore? Pick the easiest option — or rest. That is following the plan, not breaking it.