As you'll see, this program contains a slew of speed workouts.  A few quick notes on how those workouts are described 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 race 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 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.

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	Off	5M	4M	6M	5M	4M	7M

Okay, on with the training program. The schedule peaks at about 45M per week. 

 

Week	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
1	Off	(5M)	5M	6M	6M	4M	7M
2	Off	6 x 880s 5K-10K pace	5M	6M	(5M)	4M	10M
3	4M	6 x 880s 5K-10K pace	5M	6M	6-8 Hills 5K-10K pace	4M	9M
4	4M	8 x 440s 5K pace	5M	7M	5M	4M	12M
5	4M	6 x 880s 5K-10K pace	6M	7M	5-6 Long Hills 5K-10K pace	4M	10M
6	4M	10 x 440s 5K pace	6M	7M	6M	4M	14M
7	5M	8 x 880s 5K-10K pace	7M	8M	6-7 long hills 5K pace	2M	5K race (Or 6M)
8	4M	6M	7M	6M	6 x Fast 440s 5K minus 15 sec	4M	10M
9	4M	12 x 440s 5K pace	6M	7M	8-10 hills 5K-10K pace	2M	10K race (Or 8M)
10	4M	7M	5M	7M	8 x 880s 5K-10K pace	4M	10M
11	Off	8 x Fast 440s 5K minus 15 sec	6M	6M	8 x 880s 5K minus 15 sec	4M	7M
12	Off	8 x 440s 5K pace	3M	5M	Off	2M	RACE DAY