From 5k-10k in 5 weeks!!!!

[ace23]

You must be able to run good and i do mean good in order to do this program well.

The program:

WEEK 1:

MONDAY
20 min
TUESDAY
Rest
WEDNESDAY
3 x 5 min fast (jog 3 min in between)
THURSDAY
Rest
FRIDAY
25 min steady
SATURDAY
Rest
SUNDAY
30 min easy

WEEK 2:

MONDAY
Rest
TUESDAY
35 min easy
WEDNESDAY
Rest
THURSDAY
20 min steady
FRIDAY
Rest
SATURDAY
2 x 10 min fast (4 min walk in between)
SUNDAY
40 min easy

WEEK 3:

MONDAY
Rest
TUESDAY
30 min steady
WEDNESDAY
3 x 5 min run; 3 min jog in between
THURSDAY
Rest
FRIDAY
35 min steady
SATURDAY
Rest
SUNDAY
50 min easy

Week 4:

MONDAY
Rest
TUESDAY
35 min steady
WEDNESDAY
Rest
THURSDAY
40 min steady
FRIDAY
4 x 6 min run (3 min walk/jog)
SATURDAY
Rest
SUNDAY
60 min easy

Week 5:

MONDAY
Rest
TUESDAY
30 min steady
WEDNESDAY
3 x 8 min cruise; 2 min jog between
THURSDAY
Rest
FRIDAY
25 min steady
SATURDAY
Rest
SUNDAY
10K run

Dont be stubborn if its hard repeat weeks and do it well.
Just remember that you do this for your own fun!!!.