The 5km program should only be tried by healthy, injury-free individuals who have been working out regularly (for a total of at least 1.5hours/wk) over the past 3months.

Download 5km program spreadsheet here.

On the other hand, the 10K program should only be tried by healthy, injury-free individuals who have been working out regularly (for a total of at least 2hours/wk) over the past 6months.

Download 10km program spreadsheet here.

(written for my column, AMPED, in ACTION & FITNESS magazine)

“Excuse me, I couldn’t help but wonder—are you a runner?”

If I were standing in line for groceries or at the atm today and someone asked me that question, I would be totally tickled with the flattery and would be floating on cloud nine for the next couple hours. Unfortunately and to my complete and utter devastation, queries like that are seldom directed towards me.

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