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First
things first: bookmark this page so that you can check easily on your progress.
As you'll
see, this program contains a slew of speed workouts. A few quick notes on how we
describe those workouts here:
- The
distance in parentheses below fartlek runs includes a mile each of warmup
and warmdown, in addition to your fartlek sessions.
- Whenever
you see a pace denoted as 5K pace or 10K pace, this refers to the speed at
which you estimate you could run a 5K or 10K on that given day.
- When
you read "4-5 hills," that means you should incorporate 4-5 hills
(about 100-200 yards long) into your run. As noted, you should take them at
a pace somewhere between your current 5K and 10K speeds. Long hills should
be 400-600 yards long.
- When
you read the notation "4 x 880s," that means you should run four
repeats of 880 yards each (two laps on the track). The pace below that
notation tells you how fast you should run them. For 880s, give yourself 2-3
minutes of rest between intervals; for 440s, give yourself 1-2 minutes; for
miles, give yourself 2-3 minutes.
All other
workouts (including the long runs) should be run at an easy training pace --
emphasis on "easy." Hold yourself back to a pace about 90 seconds or 2
minutes per mile slower than your current 10K pace.
Lastly,
the pre-training schedule. You should be able to run this schedule for four to
five weeks without much discomfort before starting the 10K program. If not, give
yourself some time to build up to that level gradually, or you risk injuring
yourself.
|
Mon. |
Tue. |
Wed. |
Thu. |
Fri. |
Sat. |
Sun. |
Pre-
Train |
4M |
6M |
5M |
8M |
6M
5K-10K pace |
5M |
10M |
Okay, on
with the training program. The schedule peaks at about 60 miles per week.
| Week |
Mon. |
Tue. |
Wed. |
Thu. |
Fri. |
Sat. |
Sun. |
| 1 |
5M |
8
x 440s
5K pace |
6M |
8M |
8-9
Hills
5K-10K pace |
5M |
12M |
| 2 |
6M |
6
x 880s
5K-10K pace |
6M |
8M |
Fartlek
(8M) |
5M |
14M |
| 3 |
6M |
3
x Mile
5K pace |
8M |
10M |
8-9
Hills
5K-10K pace |
6M |
14M |
| 4 |
6M |
8
x880s
5K-10K pace |
10M |
10M |
Fartlek
(8M) |
7M |
16M |
| 5 |
6M |
10
x 440s
5K pace |
10M |
10M |
7-8
Long Hills
5K-10K pace |
6M |
16M |
| 6 |
6M |
8
x 880s
10K pace |
8M |
10M |
7M |
5M |
10K
race
(Or 12M) |
| 7 |
6M |
4
x Mile
5K pace |
10M |
10M |
8-9
Long Hills
5K pace |
6M |
16M |
| 8 |
6M |
6
x Fast 880s
5K minus 15 sec |
10M |
10M |
10
x 440s
5K pace |
6M |
14M |
| 9 |
6M |
4
x Mile
5K pace |
10M |
8M |
8M |
3M |
10K
Race
(Or 12M) |
| 10 |
6M |
8
x 880s
5K pace |
8M |
10M |
8-9
Hills
5K-10K pace |
5M |
12M |
| 11 |
6M |
8
x Fast 220s
5K minus 15 sec |
8M |
10M |
5
x Mile
5K pace |
5M |
9M |
| 12 |
4M |
8
x 440s
5K pace |
3M |
6M |
5M |
3M |
RACE
DAY! |
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