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CoolRunning.com
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CoolRunning.com
Week 1 · 48 km
Week 2 · 53 km
Week 3 · 47 km
Week 4 · 55 km
Week 5 · 51 km
Week 6 · 60 km
Week 7 · 35 km
Week 8 · 57 km
Week 9 · 46 km
Week 10 · 45 km
Week 11 · 39 km
Week 12 · 26 km
5K
Hard
Advanced 5K Program
Weeks
12
Runs/wk
7
Peak km
60
C
by
CoolRunning.com
Week 1 · 24 km
Week 2 · 19 km
Week 3 · 21 km
Week 4 · 26 km
Week 5 · 26 km
Week 6 · 27 km
Week 7 · 29 km
Week 8 · 27 km
Week 9 · 31 km
Week 10 · 29 km
Week 11 · 28 km
Week 12 · 8 km
5K
Easy
Beginner 5K Program
Weeks
12
Runs/wk
5
Peak km
31
C
by
CoolRunning.com
Week 1 · 60 km
Week 2 · 77 km
Week 3 · 71 km
Week 4 · 92 km
Week 5 · 76 km
Week 6 · 49 km
Week 7 · 82 km
Week 8 · 75 km
Week 9 · 69 km
Week 10 · 50 km
Week 11 · 68 km
Week 12 · 35 km
5K
Hard
Competitive 5K Program
Weeks
12
Runs/wk
7
Peak km
92
C
by
CoolRunning.com
Week 1 · 39 km
Week 2 · 40 km
Week 3 · 34 km
Week 4 · 39 km
Week 5 · 27 km
Week 6 · 44 km
Week 7 · 40 km
Week 8 · 47 km
Week 9 · 32 km
Week 10 · 34 km
Week 11 · 33 km
Week 12 · 22 km
5K
Moderate
Intermediate 5K Program
Weeks
12
Runs/wk
6
Peak km
47
C
by
CoolRunning.com