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.
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