The following training plan should not only prepare you for a 10K race, but should allow you to achieve that personal best time you are looking for. For a complete description of how this training plan was built, the meaning of each phase and how it should be followed please Click Here .
Remember the following:
- Easy Pace - Should be running at a level where it is comfortable to talk. Do not over-do an Easy run.
- Long Run - Is the same as an Easy pace except for an extended distance. (You should see one long run per week)
- Threshold Pace - Can be thought of at “Comfortably Hard”. You want to push yourself, but don’t kill yourself. You should not be gasping for air.
- Interval Pace - This is a “Hard” pace. Here is where you really push yourself. You should feel discomfort and muscle fatigue when running at an Interval pace. Fortunately, Interval runs are for very short distances and times. The purpose here is to build muscle.
- Race Pace - This is your goal pace for the race you are training for.
| Phase |
Week |
Workouts |
| Phase 1 |
1 |
- 2-3 days Easy pace (30 minutes)
|
|
2 |
- 3-4 days Easy pace (40 minutes)
|
|
3 |
- 3-4 days Easy pace (45 minutes)
- 1 day Long run (60 minutes)
|
|
4 |
- 3-4 days Easy pace (45 minutes)
- 1 day Long run (60 minutes)
|
| Phase 2 |
5 |
- 1 day Threshold repetitions – 4x quarter mile Threshold repetitions with light jog in-between
- 1 day Threshold runs – 2x 1-mile Threshold runs with rest in-between
- 1 day Long run
|
|
6 |
- 1 day Threshold repetitions – 6x quarter mile Threshold repetitions with light jog in-between
- 1 day Threshold runs – 3x 1-mile Threshold runs with rest in-between
- 1 day Interval runs – 6x 1 minute Interval runs with jogging in-between (Light Easy run to warm-up.)
- 1 day Long run
|
|
7 |
- 1 day Threshold repetitions – 4x half mile Threshold repetitions with light jog in-between
- 1 day Threshold runs – 4x 1-mile Threshold runs with rest in-between
- 1 day Long run
|
|
8 |
- 1 day Threshold repetitions – 6x half mile Threshold repetitions with light jog in-between
- 1 day Threshold runs – 3x 1-mile Threshold runs with 4 minute Easy run in-between
- 1 day Interval runs – 8x 2 minute Interval runs with jogging in-between (Light Easy run to warm-up.)
- 1 day Long run
|
| Phase 3 |
9 |
- 1 day Interval runs – 6x 4 minute Interval runs with jogging in-between (Light Easy run to warm-up.)
- 1 day Threshold runs – 4x 1-mile Threshold runs with 4 minute Easy run in-between
- 1 day Interval runs – 4x 4 minute Interval runs with jogging in-between (Light Easy run to warm-up.)
- 1 day Long run
|
|
10 |
- 1 day Interval runs – 6x 4 minute Interval runs with jogging in-between (Light Easy run to warm-up.)
- 1 day Threshold runs – 4x 1-mile Threshold runs with 4 minute Easy run in-between
- 1 day Race Pace run
- 1 day Long run
|
|
11 |
- 1 day Interval runs – 8x 4 minute Interval runs with jogging in-between (Light Easyrun to warm-up.)
- 1 day Threshold runs – 6x 1-mile Threshold runs with 4 minute Easy run in-between
- 1 day Race Pace run
- 1 day Long run
|
|
12 |
- 1 day Interval runs – 8x 4 minute Interval runs with jogging in-between (Light Easy run to warm-up.)
- 1 day Threshold runs – 6x 1-mile Threshold runs with 4 minute Easy run in-between
- 1 day Interval runs – 8x 4 minute Interval runs with jogging in-between (Light Easy run to warm-up.)
- 1 day Long run
|
| Phase 4 |
13 |
- 1 day Mixed runs – 4x 1-mile Threshold runs, 4x half-mile Interval runs and 4x quarter-mile Race Pace runs
- Either run a small Saturday race or run 60 minutes at Threshold pace
- 1 day Long run
|
|
14 |
- 1 day Mixed runs – 5x 1-mile Threshold runs and 4x quarter-mile Race Pace runs
- 1 day Mixed runs – 8x half-mile Interval runs and 4x quarter-mile Race Pace runs
- 1 day Long run
|
|
15 |
- 1 day Mixed runs – 4x 1-mile Threshold runs and 4x quarter-mile Race Pace runs
- Either run a small Saturday race or run 45 minutes at Threshold pace
- 1 day Long run
|
|
16 |
- 1 day Threshold repetitions – 8x half mile Threshold repetitions with light jog in-between
- Make sure to Rest two days prior to race day
- RACE DAY!!
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