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    Suzette Caleb Perriton
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    Download as PDF, TXT or read online from Scribd
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    22 views3 pages

    5k Treadmill Training

    Uploaded by

    Suzette Caleb Perriton

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    6-week 5K Treadmill Training Schedule

    Week Mon/Tues Wed/Thurs Sat


    1 Constant 2.5 Miles Constant 2.5 Miles Speed 2.5 Miles
    2 Constant 2.5 Miles Speed 2.5 Miles Constant 3.0 Miles
    3 Speed 2.5 Miles Constant 3.0 Miles Interval 3.0 Miles
    4 Constant 3.0 Miles Interval 3.0 Miles Speed 3.0 Miles
    5 Interval 3.0 Miles Speed 3.0 Miles Speed 3.0 Miles
    6 Constant 3.0 Miles Constant 2.5 Miles RACE

    Constant 2.5 Miles


    Reading Time Speed Distance
    0.00 2.00 3.0 0.10
    2.00 2.00 5.3 0.28
    4.00 2.00 5.3 0.45
    6.00 2.00 5.3 0.63
    8.00 2.00 5.3 0.81
    10.00 2.00 5.3 0.98
    12.00 2.00 5.3 1.16
    14.00 2.00 5.3 1.34
    16.00 2.00 5.3 1.51
    18.00 2.00 5.3 1.69
    20.00 2.00 5.3 1.87
    22.00 2.00 5.3 2.04
    24.00 2.00 5.3 2.22
    26.00 2.00 5.3 2.40
    28.00 2.00 5.3 2.50
    Speed 2.5 Miles
    Reading Time Speed Distance
    0.00 2.00 2.5 0.08
    2.00 2.00 4.0 0.22
    4.00 2.00 4.5 0.37
    6.00 2.00 5.0 0.53
    8.00 2.00 5.5 0.72
    10.00 2.00 6.0 0.92
    12.00 2.00 6.5 1.13
    14.00 2.00 7.0 1.37
    16.00 2.00 6.5 1.58
    18.00 2.00 6.0 1.78
    20.00 2.00 5.5 1.97
    22.00 2.00 5.0 2.13
    24.00 2.00 4.5 2.28
    26.00 2.00 4.0 2.42
    28.00 2.00 2.5 2.50

    Constant 3.0 Miles


    Reading Time Speed Distance
    0.00 2.00 3.5 0.12
    2.00 2.00 6.4 0.33
    4.00 2.00 6.4 0.54
    6.00 2.00 6.4 0.76
    8.00 2.00 6.4 0.97
    10.00 2.00 6.4 1.18
    12.00 2.00 6.4 1.40
    14.00 2.00 6.4 1.61
    16.00 2.00 6.4 1.82
    18.00 2.00 6.4 2.04
    20.00 2.00 6.4 2.25
    22.00 2.00 6.4 2.46
    24.00 2.00 6.4 2.68
    26.00 2.00 6.4 2.89
    28.00 2.00 3.5 3.01
    Speed 3.0 Miles
    Reading Time Speed Distance
    0.00 2.00 3.5 0.12
    2.00 2.00 5.0 0.28
    4.00 2.00 5.5 0.47
    6.00 2.00 6.0 0.67
    8.00 2.00 6.5 0.88
    10.00 2.00 7.0 1.12
    12.00 2.00 7.5 1.37
    14.00 2.00 8.0 1.63
    16.00 2.00 7.5 1.88
    18.00 2.00 7.0 2.12
    20.00 2.00 6.5 2.33
    22.00 2.00 6.0 2.53
    24.00 2.00 5.5 2.72
    26.00 2.00 5.0 2.88
    28.00 2.00 3.5 3.00

    Interval 3.0 Miles


    Reading Time Speed Distance
    0.00 2.00 3.5 0.12
    2.00 2.00 8.0 0.38
    4.00 2.00 4.5 0.53
    6.00 2.00 8.0 0.80
    8.00 2.00 4.5 0.95
    10.00 2.00 8.0 1.22
    12.00 2.00 4.5 1.37
    14.00 2.00 8.0 1.63
    16.00 2.00 4.5 1.78
    18.00 2.00 8.0 2.05
    20.00 2.00 4.5 2.20
    22.00 2.00 8.0 2.47
    24.00 2.00 4.5 2.62
    26.00 2.00 8.0 2.88
    28.00 2.00 3.5 3.00

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