5km, 10km & Half Marathon Training Programs

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5Km, 10Km & Half Marathon Training Programs
5Km Training
Week
Day 1
Day 2
Day 3
1
23 min
23 min
23 min
2
25
25
25
3
23
23
23
4
24
24
23
5
26
26 min with 3 hills
26
6
27
27 min with 4 hills
27
7
28
28 min with 4 hills
28
8
23
26 min with 5 hills
28
9
29 min 5x3 tempo
29
29
10
28 min 3x4 tempo
30
32
11
28 min 4x4 tempo
32
34
12
23
34
32
13 (Race week)
20
18
5Km Race
10Km Training
Week
Day 1
Day 2
Day 3
Day 4
1
6Km
5Km
3Km
-
2
6
6
6
6
3
6
6
6
6
4
6
3
6
8
5
6
3Km warm up/cool
6
8
down, 3 hills
6
6
3Km warm up/cool
5
10
down, 4 hills
7
6
3Km warm up/cool
5
10
down, 5 hills
8
8
3Km warm up/cool
8
11
down, 6 hills
9
6
8Km tempo
5
11
10
6
5Km tempo
5
8
11
6
3Km tempo
6
8
12 (Race week)
4
3
off
10Km Race
Page 1

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