Three build-up plans transcribed from the supplied PDF (book pages 168–171). Each is a standalone 10-week ramp — pick the ceiling that matches the 5K schedule you intend to follow. No dates: run these before the race-specific block.
Base 1Up to 48 km/week26–48 km · book pages 168–169 (top)Base 2Up to 72 km/week43–72 km · book pages 168–169 (bottom)Base 3Up to 97 km/week61–97 km · book pages 170–171