4 weeks 7k Training Program

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 15 min warm up  ,12  X 200m with 90s RIB   , 10min  Cool down                         45 min easy run 15 min warm up
10x 1min ,R.I.B 60s jog
10 min cool down
40min Easy run 15 min warm up
1600m, 400 m jog R.I.B                             4x800m 2 min jog R.I.B                             5x100m                   
10 min cool down
Rest 60 min long run
2 15 min warm up                                 10x300m 2 min R.I.B                              5min cool down 45 min easy run 15 min warm up    3 sets of:
(3min fast R.I.B 2 min jog                      2 min fast 1 min jog                              1min fast 1 min jog
10 min cool down
40min Easy run 15 min warm up
8x1000m,   2min R.I.B                            "                  
10 min cool down
Rest 75 min long run
3 15 min warm up
10x400m R.I.B  2 min
10 min cool down
45 min easy run 15 min warm up
4x4min R.I.B 2 min jog
10 min cool down
40min Easy run 15 min warm up  
15 min @ 10k race pace  Rest 5 min jog                                5x400m  2min  R.I.B                              5 min @ 5k pace
5 min cool down
Rest 60 min long run
4 15 min warm up
8x500m 2 min R.I.B
 cool down
30 min min easy run 15 min warm up
2X2000m @ race pace,3 min jog R.I.B
10 min cool down
25 min Easy run 10 min warm up
6x30s fast  R.I.B 30s
5 min cool down
Rest RACE DAY GOOD LUCK!
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