5km, 10km & Half Marathon Training Programs Page 2
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45Km, 10Km & Half Marathon Training Programs
Half Marathon Training
Week
Day 1
Day 2
Day 3
Day 4
1
5Km
3Km
5Km
6.5Km
2
5
3
5
6.5
3
6
3
6
8
4
6
4
6
8
5
6Km with 3 hills,
6.5
15min warm up/cool
4
10
down
6
6Km with 4 hills,
6.5
15min warm up/cool
3
5Km Race pace
down
7
7.5Km with 5 hills,
7.5
15min warm up/cool
5
11
down
8
7.5Km with 6 hills,
7.5
15min warm up/cool
5
13
down
9
8
8Km tempo
5
10Km Race pace
10
8
8Km tempo
5
15
11
8
8Km tempo
5
18
12
12
10
6.5
20
13
8
6.5
6.5
12
14
6.5
5
3
Race Day
Page 2
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