4 Weeks – 10K Training Schedule
Week
1
2
3
4
Mon
2 miles Brisk
Walk
2 miles Brisk
Walk
2 miles Brisk
Walk
2 miles Brisk
Walk
Tue
Cross Training
Cross Training
Cross Training
Cross Training
Wed
Thu
Fri
Sat
Sun
3 miles ER
Cross Training
, 2 miles Brisk
Walk
2 miles ER,
4x60s fast
with 2 min
rest,
2 miles ER
Cross
Training
, 2 miles
Brisk Walk
5 miles LR
3 miles ER
Cross Training
, 2 miles Brisk
Walk
2 miles ER,
4x90s fast
with 2 min
rest,
2 miles ER
Cross
Training
, 2 miles
Brisk Walk
5 miles LR
4 miles ER
Cross Training
, 2 miles Brisk
Walk
2 miles ER,
4x120s fast
with 2 min
rest,
2 miles ER
Cross
Training
, 2 miles
Brisk Walk
7 miles LR
Cross Training
, 2 miles Brisk
Walk
2 miles ER,
4x90s fast
with 2 min
rest,
2 miles ER
Cross
Training
, 2 miles
Brisk Walk
10K
3 miles ER