can anyone help me with a training programme !? i used to run 5k's in 15:30 marathon in 3hrs 4 min but have not run competitively for a year and need help! i want to get competitive in 5k ready for next summer please please help me!
popsider is correct with that point. Alternatively you could go to the local athletics club in your area, they will definitely be able to help you out.
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EG
6-week Intermediate 5K Schedule
http://www.runnersworld.co.uk/news/article.asp?SP=&V=1&SP=&v=3&UAN=72