10K Training Guide - Page 4
| CYCLE #2 | Mon | Tues | Wed | Thurs | Fri | Sat | Sun | Total Miles |
| Week 1 | 5 |
Intervals • 2 warm-up • 4 x 1000 meters @ vVO2max w/3:00 jog recovery • 2 warm-down |
5 | 3.5 |
LT Run • 2 warm-up • 4 miles @ LT pace • 2 warm-down |
Rest | 12 | 40 |
| Week 2 | 5 |
Intervals • 2 warm-up • 5 x 1000 meters @ vVO2max w/3:00 jog recovery • 2 warm-down |
5 | 3 |
LT Run • 2 warm-up • 4 miles @ LT pace • 2 warm-down |
Rest | 12 | 40 |
| Week 3 | 5 |
Intervals • 2 warm-up • 3 x 1200 meters @ vVO2max w/3:30 jog recovery • 2 warm-down |
5 | 3 |
LT Run • 2 warm-up • 5 miles @ LT pace • 2 warm-down |
Rest | 12 | 40 |
| Week 4 | 3 | 4 |
LT Cruise Intervals • 2 warm-up • 3 x 1 mile @ LT pace w/1:00-1:30 rest • 1 warm-down |
5 | 3 | Rest | 10K race | 30 |
Dr. Jason R. Karp has a Ph.D. in exercise physiology, and is director and coach of REVO2LT Running Team, a freelance writer and competitive runner. He writes for numerous international running, coaching and fitness magazines. He has coached high-school and college cross country and track and field, and currently coaches athletes of all levels and consults with fitness professionals through RunCoachJason.com.
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