Distance-based plan ready

Hadleigh 10 & 5 Mile Races

Hadleigh, GB · Road

16.1 km

22 November 2026

Organizer-confirmed event dates · checked Oct 1, 2026· Date source

Climb not known

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What TrailSplits knows

Beta training plan

Your 7-week training plan

The organizer-confirmed date and distance shape this generic plan. Vertical targets stay blank until course elevation is verified.

Compressed build

6 weeks and 6 days are available instead of the normal 8. The plan stays conservative rather than cramming the missing weeks.

Keep the goal finish-focused and do not increase volume faster because the race is close.

Goal time?

Use it for race-effort sessions and race day. Easy runs stay easy whatever the goal; the plan's efforts come from how you run now.

Default starting point: 30 stable km/week, longest recent outing 8 km, 4 running days/week, aiming to finish well.

No connected training history is used. Unanswered details remain conservative assumptions.

My kept plans

No account needed. A kept plan stays on this browser until its storage is cleared; find it under My kept plans, where you can also change single weeks.

Calendar

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Make this plan fit me better (optional)

Change only what you know. The preparation check and plan update immediately, without an account.

Stable recent km/weekTypical completed volume across 4–6 weeks. Longest recent outing

Your longest comfortable run lately, not a lifetime best. Recent consistencyStable load matters more than one unusually big week. GoalA performance goal needs a stronger demonstrated base. Running days availableCount days you can genuinely sustain. Experience at this distanceExperience changes how a short runway is interpreted. Current training statusThis answer is not saved. A generic plan cannot diagnose or clear a return to running.

Still being enriched: course elevation or GPX. Future previews may use new evidence; kept copies remain unchanged.

In this 7-week plan your long run grows safely to about 10.5 km; race day covers the rest for the first time, so start slower than feels necessary.

Plan assumptions and limits

Road race: the plan is distance-driven and no vertical target is prescribed.
Only 6 weeks and 6 days are available instead of the normal 12 weeks; this is a compressed, finish-focused build.
Generic planning guidance from race facts and stated training — not medical care or individual coaching.
Training distances and durations are approximate alternatives, not pace targets. Use current effort, not a hoped-for finish time. Repeat or shorten a week if recovery is poor; do not make up missed sessions.

Peak week28 km

Peak climbingNot prescribed

Starts5 October 2026

Week 1: Build consistent easy running26.6 km; long run 8.5 km

Mon 5 OctRest
Rest or gentle mobility.
Tue 6 OctEasy run + strides
30 min (about 4.7 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Workout steps · 30 min

Practise relaxed coordination.
1. Warm-up: 10 min — Conversational running or walking
2. Work: 20 sec — Fast but relaxed; no straining
3. Recovery: 1 min — Conversational running or walking
4. Work: 20 sec — Fast but relaxed; no straining
5. Recovery: 1 min — Conversational running or walking
6. Work: 20 sec — Fast but relaxed; no straining
7. Recovery: 1 min — Conversational running or walking
8. Work: 20 sec — Fast but relaxed; no straining
9. Recovery: 1 min — Conversational running or walking
10. Work: 20 sec — Fast but relaxed; no straining
11. Recovery: 1 min — Conversational running or walking
12. Work: 20 sec — Fast but relaxed; no straining
13. Cooldown: 13 min — Conversational running or walking
Thu 8 OctEasy run
55 min (about 8.6 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 10 OctLong run
55 min (about 8.6 km). Build relaxed time on feet at conversational effort.
Sun 11 OctRecovery run or hike
30 min (about 4.7 km). Keep this genuinely easy, or substitute an easy hike.

Week 2: Build consistent easy running27.1 km; long run 9.5 km

Mon 12 OctRest
Rest or gentle mobility.
Tue 13 OctEasy run + strides
30 min (about 4.8 km). Start with 10 minutes easy. Then 6 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Workout steps · 30 min

Practise relaxed coordination.
1. Warm-up: 10 min — Conversational running or walking
2. Work: 20 sec — Fast but relaxed; no straining
3. Recovery: 1 min — Conversational running or walking
4. Work: 20 sec — Fast but relaxed; no straining
5. Recovery: 1 min — Conversational running or walking
6. Work: 20 sec — Fast but relaxed; no straining
7. Recovery: 1 min — Conversational running or walking
8. Work: 20 sec — Fast but relaxed; no straining
9. Recovery: 1 min — Conversational running or walking
10. Work: 20 sec — Fast but relaxed; no straining
11. Recovery: 1 min — Conversational running or walking
12. Work: 20 sec — Fast but relaxed; no straining
13. Cooldown: 13 min — Conversational running or walking
Thu 15 OctEasy run
45 min (about 7.2 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 17 OctLong run
60 min (about 9.5 km). Build relaxed time on feet at conversational effort.
Sun 18 OctRecovery run or hike
35 min (about 5.6 km). Keep this genuinely easy, or substitute an easy hike.

Week 3: Grow the long run; keep the other runs easy28.1 km; long run 10 km

Mon 19 OctRest
Rest or gentle mobility.
Tue 20 OctRace-effort practice: steady segments
35 min (about 5.5 km). Start with 10 minutes easy. Then 2 x 6 minutes at a steady effort, about what you expect to hold on race day, with 3 minutes easy between. Finish with at least 10 minutes easy.
Workout steps · 35 min

Rehearse sustainable race effort.
1. Warm-up: 10 min — Conversational running or walking
2. Work: 6 min — Steady, controlled current race effort
3. Recovery: 3 min — Conversational running or walking
4. Work: 6 min — Steady, controlled current race effort
5. Cooldown: 10 min — Conversational running or walking
Thu 22 OctEasy run
45 min (about 7 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 24 OctLong run
65 min (about 10.1 km). Build relaxed time on feet at conversational effort.
Sun 25 OctRecovery run or hike
35 min (about 5.5 km). Keep this genuinely easy, or substitute an easy hike.

Week 4: Easier week: less running in total, the same number of easy runs24 km; long run 8 km

Mon 26 OctRest
Rest or gentle mobility.
Tue 27 OctEasy run + relaxed strides
25 min (about 4 km). Start with 10 minutes easy. Then 4 x 20 seconds relaxed strides, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Workout steps · 25 min

Practise relaxed coordination.
1. Warm-up: 10 min — Conversational running or walking
2. Work: 20 sec — Fast but relaxed; no straining
3. Recovery: 1 min — Conversational running or walking
4. Work: 20 sec — Fast but relaxed; no straining
5. Recovery: 1 min — Conversational running or walking
6. Work: 20 sec — Fast but relaxed; no straining
7. Recovery: 1 min — Conversational running or walking
8. Work: 20 sec — Fast but relaxed; no straining
9. Cooldown: 10 min 40 sec — Conversational running or walking
Thu 29 OctEasy run
50 min (about 8 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 31 OctLong run
50 min (about 8 km). Build relaxed time on feet at conversational effort.
Sun 1 NovRecovery run or hike
25 min (about 4 km). Keep this genuinely easy, or substitute an easy hike.

Week 5: Your longest runs, still at an easy effort28 km; long run 10.5 km

Mon 2 NovRest
Rest or gentle mobility.
Tue 3 NovEasy aerobic run
40 min (about 6.4 km). Conversational running. Today stays easy.
Thu 5 NovEasy run
45 min (about 7.2 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 7 NovLong run
65 min (about 10.4 km). Use race-like terrain where practical, but keep the overall effort controlled.
Sun 8 NovRecovery run or hike
25 min (about 4 km). Keep this genuinely easy, or substitute an easy hike.

Week 6: Reduce fatigue while retaining a small intensity reminder24.2 km; long run 9 km

Mon 9 NovRest
Rest or gentle mobility.
Tue 10 NovShort race-effort reminder
30 min (about 4.8 km). Start with 10 minutes easy. Then 3 x 2 minutes at controlled race effort, with 1 minute easy between repeats. Finish with at least 10 minutes easy; any remaining time is easy.
Workout steps · 30 min

Rehearse sustainable race effort.
1. Warm-up: 10 min — Conversational running or walking
2. Work: 2 min — Controlled race effort
3. Recovery: 1 min — Conversational running or walking
4. Work: 2 min — Controlled race effort
5. Recovery: 1 min — Conversational running or walking
6. Work: 2 min — Controlled race effort
7. Cooldown: 12 min — Conversational running or walking
Thu 12 NovEasy run
45 min (about 7.3 km). Conversational aerobic running. Keep easy days easy enough to support the key work.
Sat 14 NovLong run
55 min (about 8.9 km). Keep this comfortable and finish with plenty in reserve.
Sun 15 NovRecovery run or hike
20 min (about 3.2 km). Keep this genuinely easy, or substitute an easy hike.

Week 7: Arrive rested; avoid last-minute fitness work12 km before the race

Tue 17 NovEasy run
35 min (about 5.6 km). Keep this short and conversational. The goal is freshness, not fitness.
Fri 20 NovEasy pre-race run
25 min (about 4 km). Run conversationally. If already familiar, include a few relaxed strides with full recovery; otherwise stay easy.
Sat 21 NovOptional shakeout
15 min (about 2.4 km). Rest, or jog very easily if that reliably helps you feel better.
Sun 22 NovRace day
Run the 16.1 km as planned: start controlled and use the fuelling and kit rehearsed in training.