How to Improve Your 5-K Times
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
1 | Rest | 3 m run | 5 x 400 | 3 m run | Rest | 3 m run | 5 m run |
2 | Rest | 3 m run | 30 min tempo | 3 m run | Rest | 3 m fast | 5 m run |
3 | Rest | 3 m run | 6 x 400 | 3 m run | Rest | 4 m run | 6 m run |
4 | Rest | 3 m run | 35 min tempo | 3 m run | Rest | Rest | 5-K Test |
5 | Rest | 3 m run | 7 x 400 | 3 m run | Rest | 4 m fast | 6 m run |
6 | Rest | 3 m run | 40 min tempo | 3 m run | Rest | 5 m run | 7 m run |
7 | Rest | 3 m run | 8 x 400 | 3 m run | Rest | 5 m fast | 7 m run |
8 | Rest | 2 m run | 30 min tempo | 2 m run | Rest | Rest | 5-K Race |
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