To set up a great weekly running plan, try to include different types of workouts. Here’s a simple guide:

1. Weekly Plan:

   • Long Runs (1 time a week): Try to do one longer run each week. Gradually make this run longer. A good tip is to add about 10% more distance every week.
   • Interval Training (1 time a week): Include interval workouts, like running 400 meters fast. You should run these faster than your 5K pace. Try to do 4 to 8 of these, giving yourself the same amount of time to rest between each one.
   • Tempo Runs (1 time a week): Do a tempo run where you go at a “hard but comfortable” speed for about 20 to 40 minutes. This pace is usually about 15 to 20 seconds slower than your 10K pace.

2. Sample Weekly Schedule:

   • Monday: Rest or do a different type of workout
   • Tuesday: Do interval training
   • Wednesday: Go for an easy run (3 to 5 miles at a slow pace)
   • Thursday: Do your tempo run
   • Friday: Rest or do a different type of workout
   • Saturday: Go for your long run
   • Sunday: Have a recovery run for about 30 minutes

3. Recovery: It’s really important to let your body recover. It helps prevent injuries. Plus, good recovery can make you perform better by up to 20%.

By following this plan, you can improve your running and keep enjoying it!