3K & 5K Program

This program was originated from a friend in a running group. Thank you Paul Andrew Inamarga for this workout.

WORK OUT

Week 1 men / women

Warm up
5 laps good pacing
Calisthenics and drills
Do 300m pacing (1:00 sec./1:20 sec) 7 times
Do 100m sprint (15sec/20sec) 7 times
Cool down

Week 2 men / women

Warm up
5 laps good pacing
Calisthenics and drills
Do 400m pacing (1:30 sec/ 1:40) 7 times
Do 100m sprint (15sec/20sec)
Cool down

Week 3 men/ women

Warm up
Calisthenics and drills
Do 1km pacing (3:50min/4:10min) 3 times
Do 300m pacing (1:00/1:20) 5times
Do 100m sprint (15sec/20sec) 5times
Cool down

Week 4 men / women

Warm up
Calisthenics and drills
5 laps good pacing
Do 100m sprint (uphill) 10 times
Do 600m pacing (2:00min/2:50min) 4 times
Cool down

***Calisthenics

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