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Hard
Hard training programs
Demanding, high-volume programs for experienced runners chasing a target.
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Marathon
Half marathon
10K
5K
Easy
Moderate
Hard
All authors
Week 1 · 42 km
Week 2 · 43 km
Week 3 · 45 km
Week 4 · 50 km
Week 5 · 55 km
Week 6 · 52 km
Week 7 · 63 km
Week 8 · 64 km
Week 9 · 31 km
Week 10 · 71 km
Week 11 · 79 km
Week 12 · 59 km
Week 13 · 79 km
Week 14 · 55 km
Week 15 · 87 km
Week 16 · 55 km
Week 17 · 35 km
Week 18 · 13 km
Marathon
Hard
4:15
Weeks
18
Runs/wk
6
Peak km
87
Week 1 · 13 km
Week 2 · 13 km
Week 3 · 15 km
Week 4 · 7 km
Week 5 · 16 km
Week 6 · 15 km
Week 7 · 18 km
Week 8 · 4 km
5K
Hard
Advanced
Weeks
8
Runs/wk
5
Peak km
18
HH
by
Hal Higdon
Week 1 · 10 km
Week 2 · 10 km
Week 3 · 11 km
Week 4 · 8 km
Week 5 · 11 km
Week 6 · 14 km
Week 7 · 16 km
Week 8 · 10 km
Week 9 · 14 km
Week 10 · 8 km
Week 11 · 10 km
Week 12 · -
10K
Hard
advanced 10k
Weeks
12
Runs/wk
4
Peak km
16
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 · 27 km
Week 2 · 39 km
Week 3 · 43 km
Week 4 · 47 km
Week 5 · 52 km
Week 6 · 58 km
Week 7 · 53 km
Week 8 · 61 km
Week 9 · 55 km
Week 10 · 61 km
Week 11 · 61 km
Week 12 · 68 km
Week 13 · 64 km
Week 14 · 69 km
Week 15 · 66 km
Week 16 · 69 km
Week 17 · 59 km
Week 18 · 40 km
Half Marathon
Hard
Advanced Half Marathon
Weeks
18
Runs/wk
6
Peak km
69
HR
by
Hansons Running
Week 1 · 61 km
Week 2 · 56 km
Week 3 · 61 km
Week 4 · 60 km
Week 5 · 65 km
Week 6 · 64 km
Week 7 · 72 km
Week 8 · 68 km
Week 9 · 79 km
Week 10 · 69 km
Week 11 · 85 km
Week 12 · 76 km
Week 13 · 87 km
Week 14 · 76 km
Week 15 · 88 km
Week 16 · 77 km
Week 17 · 76 km
Week 18 · 42 km
Marathon
Hard
Advanced Marathon
Weeks
18
Runs/wk
6
Peak km
88
HR
by
Hansons Running
Week 1 · 34 km
Week 2 · 40 km
Week 3 · 35 km
Week 4 · 40 km
Week 5 · 48 km
Week 6 · 41 km
Week 7 · 50 km
Week 8 · 56 km
Week 9 · 18 km
Week 10 · 56 km
Week 11 · 69 km
Week 12 · 49 km
Week 13 · 63 km
Week 14 · 53 km
Week 15 · 71 km
Week 16 · 42 km
Week 17 · 39 km
Week 18 · 14 km
Marathon
Hard
Advanced Marathon 2
Weeks
18
Runs/wk
6
Peak km
71
HH
by
Hal Higdon
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
Hard
Based on lowestoft park run
Weeks
12
Runs/wk
6
Peak km
47
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 · 3 km
Week 2 · 5 km
Week 3 · 5 km
Week 4 · -
Week 5 · 6 km
Week 6 · 8 km
Week 7 · 6 km
Week 8 · -
10K
Hard
Kelowna 10K (hard)
Weeks
8
Runs/wk
3
Peak km
8
Week 1 · 55 km
Week 2 · 59 km
Week 3 · 57 km
Week 4 · 68 km
Week 5 · 58 km
Week 6 · 71 km
Marathon
Hard
marathon Aimee
Weeks
6
Runs/wk
6
Peak km
71
Week 1 · 11 km
Week 2 · 11 km
Week 3 · 6 km
Week 4 · 6 km
Marathon
Hard
Mikes Track Squad 400
Weeks
4
Runs/wk
2
Peak km
11
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