Running Programs

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