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Training Programs

3 week training program for 5 km races to half-marathons

Difficulty Level: Experienced

Here is a general training program for runnning anything from 5 kilometers to half marathons. I ususally design training programs for 20-24 weeks, but some people prefer a more general approach. This program gives you the basic ingredients you need during a 3 week period. When the 3 weeks are up, you simply repeat the program again.

Remember that training programs give you the general guidelines - feel free to modify and accommodate to your own needs and preferences. Don't be afraid to take a day or two off if the training makes you feel very tired.

Important! You need to have a good base before starting this program! At least 4-5 days of continuous running for at least 3 months.

For all speed sessions, warm up with 10 - 15 min easy running. Then do
4-6 strides of 30 seconds to 1 minutes.

You have my permission to copy, print and distribute this program as much as you wish, as long as you don't remove the URL at the bottom of the program.

This training program will also print nicely onto one page!
Day Session Type
1 20-22 km easy long run @ 70-75% Easy
2 10 km easy, with 6 x 30 second strides at the end of run - strides at 800 m race pace Easy/Intense
3 4 x 7 minutes @ 80-85% with 1 min jog recovery (the heart rate should drop under 70%) Medium Hard
4 12 km easy Easy
5 Cross-training (swimming, biking, gym or similar) Recovery
6 Hill Training, 10 x 1 minute @ 95-100%. Find a hill with a slope of approx 10% that takes about 1 minute to run up. Run up with rapid stride rate and good knee lift. Recovery jog back down Intense
7 10 km easy Easy
8 18-20 km easy long run @ 70-75% Easy
9 Cross-training (swimming, biking, gym or short easy jog, alt. day off) Recovery
10 Fartlek. Run at 80-90% for 4 minutes with 1 minute jog recovery - repeat 6-8 times. Medium Hard
11 10 km easy Easy
12 Intervals - 4-6 x 1000m at 95% with 2 min jog in between Hard
13 Cross-training (swimming, biking, gym or short easy jog, alt. day off) Recovery
14 8 km easy, with 6 x 45 second strides at the end of run - strides at 800 m race pace Easy/Intense
15 16-18 km easy long run @ 70-75% Easy
16 Cross-training (swimming, biking, gym or short easy jog, alt. day off) Recovery
17 Ladder. 2 + 3 + 2 min (2 min rest between each) @ 95-100% + 5 min easy jog, then 3 + 2 + 3 min (2 min rest between each) @ 95-100% Hard
18 8 km easy with 6 x 45 second strides at the end of run - strides at 800 m race pace Easy/Intense
19 Cross-training (swimming, biking, gym or short easy jog, alt. day off) Recovery
20 Mix. 3 x 4 minutes @ 85% with 1 min recovery + 3 x 2 minutes @ 95% with 2 min recovery + 4 x 45 seconds at 800 m race pace with 1 min recovery. 3 minutes easy jog between each group of workouts Mixed/Hard
21 8 km steady pace with 5 accelerations to 10 km race-pace, sustained for 2 minutes Easy/Medium

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