30 Day Running Program

This is a *FREE* three-day-per-week running program to help you improve your running.

1 day to improve speed and running economy (repetition)

1 day to improve your cardio base (easy)

1 day to improve endurance (threshold)

Instructions:

1. Test your 5K Run (track, treadmill, runner or trail)
2. Visit this website -> https://vdoto2.com/calculator/
3. Input the following Event = 5K/ Time = Finishing Time, then click Calculate
4. Click Training
5. Find and write down your Repetition Pace, Easy Pac,e and Threshold Pace
6. You will need a phone or a watch that can give you an accurate mile or kilometer pace