🏁 Goal: Sub-1:00 or beat 1:05

📆 Race Day: End of Week 4 (likely Sunday)

🗓️ WEEK 1 – Rebuild & Sharpen

• Mon: Easy 5 km + 4 strides
• Tue: 6 x 400m @ 5:45–6:00/km pace, 200m jog recoveries
• Wed: Rest or light cross-train (e.g. walk, stretch)
• Thu: 4 km tempo @ 6:10/km pace
• Fri: Easy 3–4 km or rest
• Sat: Long run – 8 km @ 6:50–7:00/km
• Sun: Rest

🗓️ WEEK 2 – Build Threshold

• Mon: Easy 5 km + strides
• Tue: 5 x 600m @ 5:45/km pace, 90 sec jog recoveries
• Wed: Rest
• Thu: 5 km steady run @ 6:15/km
• Fri: Easy 3 km or rest
• Sat: Long run – 9 km, last 2 km @ 6:15/km
• Sun: Rest