*Intervals: 2 min fast, 3 min recovery (6x). Off. **Run 2 miles, easy pace. Off. ***Run 2.5 miles. Cross train. 2. Off.
INTERMEDIATE 10K TRAINING PLAN WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1
Off
*Intervals: 2 min fast, 3 min recovery (6x)
Off
**Run 2 miles, easy pace
Off
***Run 2.5 miles
Cross train
2
Off
Intervals: 3 min fast, 2 min recovery (6x)
Off
Run 2 miles, easy pace
Off
Run 3 miles
Cross train
3
Off
Intervals: 4 min fast, 1 min recovery (6x)
Off
Run 2.5 miles, easy pace
Off
Run 3.5 miles
Cross train
4
Off
Intervals: 3 min fast, 2 min recovery (7x)
Off
Run 3 miles, easy pace
Off
Run 4 miles
Cross train
5
Off
Intervals: 4 min fast, 1 min recovery (7x)
Off
Run 2 miles, easy pace
Off
Run 3.1 (5K race if possible)
Cross train
6
Off
Intervals: 2 min fast, 3 min recovery (6x)
Off
Run 2 miles, easy pace
Off
Run 2.5 miles
Cross train
7
Off
Intervals: 4 min fast, 2 min recovery (6x)
Off
Run 3.5 miles, easy pace
Off
Run 4.5 miles
Cross train
8
Off
Intervals: 5 min fast, 1 min recovery (6x)
Off
Run 4 miles, easy pace
Off
Run 5 miles
Cross train
9
Off
Intervals: 5 min fast, 1 min recovery (7x)
Off
Run 4.5 miles, easy pace
Off
Run 5.5
Cross train
10
Off
Intervals: 2 min fast, 3 min recovery (6x)
Off
Off
Very easy jog
Race day! Run 10k (6.1 miles)
Off or walk easy, 15 minutes
Start each workout by walking for 10 minutes at a brisk pace; finish by walking 5 minutes to cool down
* Interval workout: Alternate running at a challenging but sustainable pace; recover by walking briskly for the prescribed ratios ** Easy run, try to cover this distance with a combination of easy jogging and brisk walking as needed ***Distance day: Cover the distance, without worrying about your speed. Take walking breaks as needed.