Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Easy
OFF
Speed
Easy
OFF
Long Run
Optional Cross-Training
1
3 Miles
OFF
2 x 1 mile
3 miles
OFF
4 miles
30-45 minutes
2
3 Miles
OFF
2 x 1 mile
3 miles
OFF
5 miles
30-45 minutes
3
4 Miles
OFF
4 x 800 meters
3 miles
OFF
6 miles
30-45 minutes
4
4 Miles
OFF
4 x 800 meters
3 miles
OFF
6.5 miles
30-45 minutes
5
4 Miles
OFF
3 x 1 mile
3 miles
OFF
7 miles
30-45 minutes
6
4 Miles
OFF
5-6 x 800 meters
3 miles
OFF
5 miles
30-45 minutes
7
3 Miles
OFF
1 x 1 mile, 1 x 800 meters
OFF
OFF
OFF
RACE!
Program Notes:
EASY RUN
LONG RUN
SPEED WORKOUT
CROSS TRAINING
Monday and Thursday are
Saturday is your long run
Wednesday is reserved for speedwork on a track or a
Cross-training the day after a
designed to be comfortably
day, which should also be
measured block near your house. Warm up for 5-10 minutes
long run is optional based on
paced runs. Concentrate
easy running. Pay attention
and cool down with an easy, 1-mile jog.
how you feel. The best
to taking in fluids at regular
1-mile repeats: Run one mile (four laps on an outdoor track) at
low-intensity choices are
intervals, especially if your
your 10-K goal race pace or 10 seconds faster. Recover by
cycling, swimming, the
race is during the summer. If
jogging slowly for exactly half of your 1-mile time. Repeat as
elliptical, and yoga. Stick to
your race is on a hillier
directed.
non-weight bearing activities.
course, try to choose routes
800-meter repeats: Run 800 meters (roughly half a mile, or two
that will simulate your
laps on an outdoor track) at 5-K race pace. Recover with 2-3
experience on race day.
minutes of slow jogging or active walking. You don't want to fully
on relaxed running.
recover after each repeat, but you should be able to talk in
one-word sentences before starting your next repeat.