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4 week Training Program for 5K: Beginner

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Target: Anyone who is not currently running regularly.
Goal: Starting with a combination run/walk.  Gradually increase time running and decrease time walking.  By race day, you should only need short walking breaks.
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Week 1: Nov 1-7
Day 122 min: Run 10, walk 1, repeat
Day 2Rest or cross train
Day 326 min: Run 12, walk 1, repeat
Day 4Rest
Day 528 min: Run 13, walk 1, repeat
Day 6Rest or cross train
Day 7Rest

Week 2: Nov 8-14
Day 132 min: Run 15, walk 1, repeat
Day 2Rest or cross train
Day 325 min: Run 17, walk 1, run 7
Day 4Rest
Day 527 min: Run 19, walk 1, run 7
Day 6Rest or cross train
Day 7Rest

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Week 3: Nov 15-21
Day 127 min: Run 20, walk 1, run 6
Day 2Rest or cross train
Day 324 min: Run 24
Day 4Rest
Day 526 min: Run 26
Day 6Rest or cross train
Day 7Rest

Week 4: Nov 22-28
Day 128 min: Run 28
Day 2Rest or cross train
Day 330 min: Run 30
Day 4Rest
Day 520 min: Run 20
Day 6Rest or cross train
Day 7RACE!  Run 3.1 Miles

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4 week Training Program for 5K: Intermediate

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Target: Anyone who is currently running approx. 15 miles per week.
Tempo Runs (TR): Start your run with 10 minutes easy running, then continue with 15-20 minutes running about 10 seconds per mile slower than a “comfortably hard” pace, and finish with 10 minutes cooling down.
Hill repeats (HR): Pick a hill about 200 to 400 meters long that isn’t too steep. Try to run up at 75-80% effort. Recover down the hill at an easy pace. 
5K Interval Workouts (5K): Run your intervals workouts at your anticipated 5K race pace, with a 2 minute easy-paced recovery in between each interval. Start & finish with 1 mile of easy jogging.
Long Runs (LR): Doing these runs improve your aerobic base & endurance.  You should do your long runs at a comfortable pace. You should be able breathe easily and talk in complete sentences. Your easy pace runs (EP) should also be done at this effort.
Rest Days: On rest days, you can take the day off or do some easy cross-training (CT) which is any exercise other than running that you enjoy.
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Week 1: Nov 1-7
Day 140 min CT or Rest
Day 225 min TR + 2 HR
Day 330 min CT or Rest
Day 44 min 5K + 2 EP: 3 times
Day 5Rest
Day 65 miles LR
Day 73 miles EP

Week 2: Nov 8-14
Day 140 min CT or Rest
Day 230 min TR + 2 HR
Day 330 min CT or Rest
Day 44 min 5K + 2 EP: 4 times
Day 5Rest
Day 67 miles LR
Day 73 miles EP

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Week 3: Nov 15-21
Day 140 min CT or Rest
Day 225 min TR + 3 HR
Day 330 min CT or Rest
Day 44 min 5K + 2 EP: 3 times
Day 5Rest
Day 66 miles LR
Day 73 miles EP

Week 4: Nov 22-28
Day 130 min CT
Day 2Rest
Day 320 min TR
Day 4Rest
Day 53 miles EP
Day 6Rest
Day 75K Race!!

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4 week Training Program for 5K: Advanced

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Target: Anyone who is currently running approx. 20+ miles per week.
Tempo Runs (TR): Start your run with 10 minutes easy running, then continue with 15-20 minutes running about 10 seconds per mile slower than a “comfortably hard” pace, and finish with 10 minutes cooling down.
Hill repeats (HR): Pick a hill about 200 to 400 meters long that isn’t too steep. Try to run up at 75-80% effort. Recover down the hill at an easy pace. 
5K Interval Workouts (5K): Run your intervals workouts at your anticipated 5K race pace, with a 2 minute easy-paced recovery in between each interval. Start & finish with 1 mile of easy jogging.
Long Runs (LR): Doing these runs improve your aerobic base & endurance.  You should do your long runs at a comfortable pace. You should be able breathe easily and talk in complete sentences. Your easy pace runs (EP) should also be done at this effort.
Rest Days: On rest days, you can take the day off or do some easy cross-training (CT) which is any exercise other than running that you enjoy.
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Week 1: Nov 1-7
Day 140 min CT or Rest
Day 225 min TR + 3 HR
Day 33-4 miles EP
Day 45 min @ 5K pace : 3 times
Day 5Rest
Day 67 miles LR
Day 73 miles EP

Week 2: Nov 8-14
Day 140 min CT or Rest
Day 230 min TR + 4 HR
Day 33-4 miles EP
Day 45 min @ 5K pace: 4 times
Day 5Rest
Day 68 miles LR
Day 73 miles EP

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Week 3: Nov 15-21
Day 140 min CT or Rest
Day 225 min TR + 4 HR
Day 33-4 miles EP
Day 45 min 5K pace: 3 times
Day 5Rest
Day 67 miles LR
Day 73 miles EP

Week 4: Nov 22-28
Day 130 min CT
Day 2Rest
Day 320 min TR
Day 4Rest
Day 52-3 miles EP
Day 6Rest
Day 75K Race!!

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