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Be in control of your training! With this program: trainingsessions.xls you can estimate some essential training paces.
 
Put in your current 10K time or estimate, and find your Marathon estimate, threshold pace (TP) and 5K pace. Underneath you will find sheets with suggested training sessions.
The sessions are adjusted to your
current fitness. Do not change
more than once a month.
 
I recommend one or two sessions
per week. Switch between
Session #1 and Session #3 in the
early preparations and in the late
preparations use only Session #3.
In the middle of your preparations
when you peak your effort switch
between Session #2 and Session #3.