Three race-specific plans transcribed from the paired pages in the supplied PDF (book pages 194–199). Each builds to an 8K or 10K goal race with 5K tune-ups along the way. No dates: anchor race week to your own goal date.
Schedule 148–67 km/week11-week · book pages 194–195Schedule 272–91 km/week12-week · book pages 196–197Schedule 396–122 km/week12-week · book pages 198–199