Running Programs

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5K Training

Week Easy Long Fast
  (2-3 days) km miles km miles
1 30 min 6-8 4-5 1.5 - 2.5 1 - 1.5
2 30 min 8-10 5-6 1.5 - 2.5 1 - 1.5
3 30 min 6-8 4-5 1.5 - 2.5 1 - 1.5
4 30 min     5K Race 3.1

10K Training

Week Easy Long Fast
  (2-3 days) km miles km miles
1 30 min 10-13 7-8 3-5 2-3
2 30 min 13-15 8-10 3-5 2-3
3 30 min 10-13 7-8 3-5 2-3
4 30 min     10K Race 6.2


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