It's Race Day!!
Raceday:01 Mar, 2026
Training Program - Week 1
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 2
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 3
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 4
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 5
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 6
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 7
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 8
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 9
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 10
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 11
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 12
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 13
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 14
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 15
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 16
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 17
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!
Training Program - Week 18
Run intervals at your current 5K race pace, about 94% of your max heart rate.
Run close to your 15K race pace, about 85% of your max heart rate.
Slower than threshold runs, faster than recovery runs, about 25% slower than marathon race pace, or 75% of your max heart rate.
The pace should be somewhat similar to long run, 20% slower than marathon pace, 74% of max heart rate. Avoid the temptation of going too hard.
Run at 10-20% slower than marathon race pace, around 78% of your max heart rate.
Not necessarily jogs, but should feel like you're storing up energy rather than leaking it. You should finish refreshed.
Short repetitions of 50-150 meters, with 100-200m jogging recoveries.
Start comfortably, finish the run at race pace.
Good luck out there, stay safe and finish strong!