9/26/2023 0 Comments Download marathon in km![]() ![]() Key Run Workout #1 10-20 minute warm-up 12 x 400m (90 sec. Runners are encouraged to either cross-train or complete easy runs on other days of the week. Runners can do the three key workouts in any order throughout the week however, you need to allow at least one day between the key workouts. This training program has produced good results with Key Run #1 on Tuesday, Key Run #2 on Thursday and the long run completed on the weekend. ![]() Refer to Tables 4.1, 4.2 and 4.3 in Runner’s World RUN LESS, RUN FASTER to determine your training paces. Training program paces are based on current best 5K RACE pace. Pacing is a crucial component to this training program. Results indicate that runners are able to improve race performances running only three days a week, following a specific training plan, and cross-training. Half Marathon Training Program The Furman Institute of Running and Scientific Training (FIRST) 5K training program is based on results from FIRST’s training studies. ![]()
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