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.