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[av_heading heading=’The 10K:’ tag=’h3′ color=” custom_font=” style=” size=” subheading_active=” subheading_size=’15’ padding=’10’][/av_heading]
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The 10k schedules are an extension of the 5k schedules, but also a bridge to longer races, such as the half marathon. You’ll find these challenging but reasonable for all groups of runners! Before purchasing you should understand that these risks are possible!
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[av_tab title=’The Biginner’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]
This is for someone who has raced as far as a 5k, and now wants to give the next distance a shot. This is a 12 week program that will boost your weekly volume and get you ready for your longest race to date.
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Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 5:Easy 4 milesRefer to pace chart for appropriate pace. | Fartlek:1 mile @ easy 1-2 pace. 10×1 minute hard (95%) with 1 minute easy. Cool down 1 mile. ~5 miles total | Day Off or Cross Train | Warm up 1 mile @ Easy 1 paceThreshold: 3 miles @ ½ marathon paceCool down 1 mile @ Easy 1 pace | Day Off or Cross Train | Easy 4 milesRefer to pace chart for appropriate pace. | Easy 6 miles @ Easy 1 to Easy 2 pace on intensity chart.Week Total: 24 miles |
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[av_tab title=’The Intermediate’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]
This schedule is 12 weeks in length with a focus on racing a few times at the end of the training block. This is a great option for someone who likes to race and wants to improve on their performance.
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Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 6:Easy 7 miles @ Easy 1-2 pace | Speed:Warm up 1 mile5x1k @ 10k pace w/600 jog recoveryCool down 1 mileTotal:7 miles | Off Day or Cross Train | Tempo: warm up 2 miles, 4 miles @ ½ marathon pace, cool down 2 miles.7 miles total | Easy 5 miles @ Easy 1-2 pace | Easy 7 miles @ Easy 1-2 pace.Finish run with 6×10 second striders | “Long” 10 miles @ Moderate PaceWeekly Total: 44 miles |
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[av_tab title=’The Advanced’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]
The advanced training schedule is designed for the competitive runner looking to race well over the course of a racing season, but more importantly, run fast! This is a 13week, 10k specific training schedule.
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Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Week 5:Easy 8 miles @ Easy 1-2 paceFinish w/ 6×10 second strides | Speed:Warm up 2 miles, 5x1k @ goal 5k pace, with 400 jog recovery, cool down 2 milesTotal: ~8 miles | Easy 8 miles @ Easy 1-2 pace | 10 miles @ moderate pace | Easy 8 miles @ Easy 1-2 pace | Easy 8 miles @ Easy 1-2 paceFinish w/ 6×10 second strides | Long 14 miles @ Easy 1-2 paceWeekly total: 64 miles |
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[av_tab title=’The Elite’ icon_select=’no’ icon=’ue800′ font=’entypo-fontello’]
This training schedule is designed for a high level athlete. The person using this may be looking to qualify for a certain track meet or even a high level road race.
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Sample Week:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDA | SATURDAY | SUNDAY |
| Week 5:Easy-Moderate 10 miles Finish w/ 8×10-15 second striders | Speed: Warm up 3 miles. 16×400 @ 5k pace with 400 jog recovery. Cool down 3 miles.Total: 12 miles | Easy 1-Easy 10 miles | Tempo: warm up 3 miles, 6 miles @ marathon pace, cool down 3 miles Total: 12 miles | Easy 1-Easy 12 miles | Long (Easy to Moderate) 18 miles | Easy 12 milesWeekly Total:86 miles |
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