How to use this plan
This plan is designed for runners who:
• Can already run 60 minutes continuously at an easy pace during the week
• Can complete a 90 minute long run comfortably
• Are running 3–6 days per week
If you don’t meet these requirements yet, spend a few more weeks building easy mileage before
starting.
Structure of the Plan
• One quality workout midweek
• One long run at the weekend
• All other runs are easy recovery runs (up to 65 minutes)
Effort Guide (RPE – Rate of Perceived Exertion)
• Easy runs: RPE 3–4 (you can talk in full sentences)
• Workouts: RPE 7 (strong but controlled, not all-out)
• Long runs: RPE 6 (steady, purposeful, but comfortable)
Note: Paces given are examples. Always run by effort first, pace second.
Week 1:
Midweek Workout
• 20 min easy
• 20 min at “one-hour race effort” (RPE 7) e.g 5.00 per km
• 20 min easy
Long Run
• 30 min easy
• 40 min steady at @15–20 sec per km slower than workout pace- e.g 5.20 per km
• 30 min easy
Other runs
• Easy 40–65 min
Week 2
Midweek Workout
• 20 min easy
• 20 min at one hour effort e.g 5.00km
• 5 min easy
• 10 min at one hour effort e.g 5.00km
• 20 min easy
Long Run
• 30 min easy
• 50 min steady at @ 15–20 sec per km slower than workout pace , e.g 5.20lm
• 30 min easy
Other runs
• Easy 40–65 min
Week 3
Midweek Workout
• 20 min easy
• 20 min at one hour effort e.g 5.00km
• 5 min easy
• 15 min at one hour effort e.g 5.00km
• 20 min easy
Long Run
• 30 min easy
• 60 min steady at @ 15–20 sec per km slower than workout pace e.g 5.20km
• 30 min easy
Other runs
• Easy 40–65 min
Week 4
Midweek Workout
• 20 min easy
• 20 min at one hour effort e.g 5.00km
• 5 min easy
• 20 min at one hour effort e.g 5.00km
• 20 min easy
Long Run
• 30 min easy
• 40 min steady at @ 15 sec per km slower than workout pace e.g 5.15km
• 30 min easy
Other runs
• Easy 40–65 min
Coach’s Notes
• Always prioritise effort over pace. Don’t force splits on tired days.
• Improvement comes from consistency, not perfection. Missing one run won’t ruin your plan.
• If a session feels too hard, adjust by slowing down or shortening the quality section.
• If you complete these 4 weeks comfortably, you’re ready for a more advanced, personalised programme.
This plan is a starting point. For a personalised coaching plan that builds on these 4 weeks tailored to your goals, races, and strengths; check out my coaching options.