Faster Road Racing · personal reference

Training plans

Transcribed from the supplied book excerpts. Base first, then the race-specific block. Dates on the 5K page count back from Wed 21 Oct 2026.

Step 1 · 10 weeks · book pp 168–171

Base training Build-ups to 48, 72, and 97 km/week. Aerobic volume, strides, and short tempos — run before the race-specific block. No dates. Open base plans →

Step 2 · 12 weeks · book pp 180–185

5K race training Schedules 1–3 (48–63 / 71–88 / 94–111 km/week) with tune-up races, dated for a Wed 21 Oct goal. Open 5K plans →

Step 3 · 11–12 weeks · book pp 194–199

8K–10K race training Schedules 1–3 (48–67 / 72–91 / 96–122 km/week) with 5K tune-up races. No dates. Open 8–10K plans →

Step 4 · 12 weeks · book pp 208–213

15K–10-mile race training Schedules 1–3 (50–72 / 73–95 / 98–130 km/week) with 8K or 10K tune-up races. No dates. Open 15K–10-mile plans →

Step 5 · 12 weeks · book pp 224–231

Half marathon race training Schedules 1–4 (50–76 / 73–102 / 98–135 / 130–161 km/week) with 8K or 10K tune-up races. No dates. Open half-marathon plans →

Tune-up · Sat 26 Sep

5K time trial Flat 5 km trial plans (controlled ~24:30 / aggressive ~23:45) plus race-day timeline and outcome reads. Open time-trial plan →