3 Weeks 10km Race Training Program.
| Week | Monday | Tuesday | Wedneday | Thursday | Friday | Saturday | Sunday |
| 1 | Rest | 15min WU, 5x90sec sprints, 90sec RIB, 3min recovery, 5x90sec sprints, 90sec RIB, 5min CD | 50min easy run | 15min WU, 3x2000m, 2min RIB, 10min CD | 1h easy run | Rest | 13km Long run |
| 2 | Rest | 15min WU, 5x1000m@5km pace, 2min RIB, 10min CD | 50min easy run | 15min WU, 4km endurance run@10km pace, 10min CD | 1h easy run | Rest | 13km Long run |
| 3 | Rest | 15min WU, 3x1500m@5km pace, 2min RIB, 10min CD | 50min easy run | 15min WU, 2km@10km pace, 10min CD | 40min easy run | Rest | RACE |
Sec = Seconds
Min = Minutes
RIB = Rest In Between
WU = Warm UP
CD = Cool Down
HM = Half Marathon
Mpace = Marathon pace