Getting started: Our 10-week walk-run plan for complete beginners
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5K Training Plan
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The 3 you need ↓ For beginner runners, improving your 5k time is about training with balance—combining different intensities to avoid burnout while maximizing gains. These three workouts offer a structured approach, giving you the right mix of speed, endurance, and pacing. - 4-6x 600m intervals: do 4-6x 600m at a pace which is 10sec faster than your current 5k personal best pace (in min/km), with 90 seconds of walking rest. Running faster than your goal pace for shorter bursts builds speed endur
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