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Kingston Road Runners Association, Kingston, Ontario, Canada  (Join KRRA)
 

Novice 5k Training Program 2012

courtesy halhigdon.com
(Intermediate and Advanced Programs also available)
Week of Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Dec 19 Rest or
Run/Walk 		2.5k run Rest or
Run/Walk 		2.5k run Rest 2.5k run 30-60
minute walk
Dec 26 Rest or
Run/Walk 		3k run Rest or
Run/Walk 		2.5k run Rest 3k run 35-60
minute walk
Jan 2 Rest or
Run/Walk 		3.25k run Rest or
Run/Walk 		2.5k run Rest 3.25k run 40-60
minute walk
Jan 9 Rest or
Run/Walk 		3.5k run Rest or
Run/Walk 		2.5k run Rest 3.5k run 45-60
minute walk
Jan 16 Rest or
Run/Walk 		4k run Rest or
Run/Walk 		3.25k run Rest 4k run 50-60
minute walk
Jan 23 Rest or
Run/Walk 		4.5k run Rest or
Run/Walk 		3.25k run Rest 4.5k run 55-60
minute walk
Jan 30 Rest or
Run/Walk 		5k run Rest or
Run/Walk 		3.25k run Rest 5k run 60 minute
walk
Feb 6 Rest or
Run/Walk 		5k run Rest or
Run/Walk 		3.25k run Rest Rest 5km Race

Disclaimer: ALWAYS check with your doctor before beginning any type of new training program!

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