Belvoir – Meet at Forest Car Park as per usual.
Ormeau – Meet at Entrance across from Library Ormeau Road (No Parking at Ozone as Belsonic is on)
RPE (Rate Perceived Exertion scale of 1-10)
| Weeks | Monday | Tuesday | Thursday | Saturday | Sunday |
| 1 | 15/06/26 Social Run | 16/06/26 Belvoir Fartlek, 3 minutes easy then 2 minutes steady (RPE 6-7 or half marathon pace) x 6-8 times | 18/06/26 Ormeau Intervals, 2 minutes x 8-10 (RPE 8-9 or 5k pace) 90 seconds standing recovery | Parkrun – or easy run | Social run/Long run |
| 2 | 22/06/26 Social Run | 23/06/26 Belvoir Fartlek, 3 minutes easy then 2 minutes steady (RPE 6-7 or half marathon pace) x 6-8 times | 25/06/26 Ormeau Intervals, 3 minutes x 8-10 (RPE 8-9 or 5k pace) 90 seconds standing recovery between reps | Parkrun – or easy run | Social run/Long run |
| 3 | 29/06/26 Social Run | 30/06/26 Belvoir Tempo, 5 minutes x (5 or 6) (RPE 7-8 or 20 to 30 seconds per mile slower than 5k pace) recovery 2 minutes jog between reps | 02/07/26 Ormeau Intervals, 4, 3, 2, 1, 2, 3,4 minutes (RPE 8-9 or 5k pace)90 seconds standing recovery between reps | Parkrun – or easy run | Social run/Long run |
| 4 | 06/07/26 Social Run | 07/07/26 Belvoir Tempo 10, 8, 6, 4 minutes (RPE 7-8 or 20 to 30 seconds per mile slower than 5k pace) recovery 2 minutes jog between reps | 09/07/26 Ormeau NI athletics takeover | Parkrun – or easy run | Social run/Long run |
| 5 | 13/07/26 Social Run | 14/07/26 Belvoir Tempo 8 minutes x 3 (RPE 7-8 or 20 to 30 seconds per mile slower than 5k pace) recovery 2 minutes jog between reps | 16/07/26 Ormeau Fartlek, 2 minutes easy then 2 minutes steady (RPE 6-7 or half marathon pace) x 8-10 times | Parkrun –fast this week if you feel up to it or easy run | Social run/Long run |
| 6 | 20/07/26 Social Run | 21/07/26 Belvoir Tempo 10 minutes x 2, then 5 minutes x 1 (RPE 7-8 or 20 to 30 seconds per mile slower than 5k pace) recovery 2 minutes jog between repsAt the end 30 seconds x 4 slightly faster than tempo,walk back recovery focus on running form | 23/07/26 Ormeau Intervals,800 x (6-8) (RPE 8-9 or 5k pace) 90 seconds standing recovery between reps | Parkrun – or easy run | Social run/Long run |
| 7 | 27/07/26 Social Run | 28/07/26 Belvoir Tempo 5 minutes x 4 (RPE 7-8 or 20 to 30 seconds per mile slower than 5k pace) recovery 2 minutes jog between repsAt the end 30 seconds x 4 slightly faster than tempo, walk back recovery focus on running form | 30/07/26 Ormeau Intervals 600 x (6-8) (RPE 8-9 or 5k pace) 60 seconds standing recovery between reps | Parkrun – or easy run | Social run/Long run |
| 8 | 03/08/26 Social Run | 04/08/26 Belvoir Progression run 35 to 45 minutes, start easy when you have 15 minutes left speed up (RPE 6-7 or half marathon pace) last 10 minutes at tempo pace (RPE 7-8 or 20 to 30 seconds per mile slower than 5k pace) | 06/08/26 Ormeau Intervals, 400 x (10-12) (RPE 8-9 or 5k pace) 60 seconds standing recovery between reps | Parkrun –fast this week if you feel up to it or easy run | Social run/Long run |