10K Training Guide - Page 3
10K Training Program
Program is planned in four-week cycles, with the fourth week used as a recovery period. Cycle 2 includes a slight decrease in mileage to accommodate an increased intensity. Numbers represent miles. LT = lactate threshold; vVO2max = velocity at VO2max.
| CYCLE #1 | Mon | Tues | Wed | Thurs | Fri | Sat | Sun | Total Miles |
| Week 1 | 6 |
LT Cruise Intervals • 2 warm-up •3 x 1 mile at LT pace w/1:00-1:30 rest • 2 warm-down |
8 | 6 |
LT Run • 2 warm-up • 2 miles @ LT pace • 2 warm-down |
Rest | 12 | 45 |
| Week 2 | 6 |
LT Cruise Intervals • 2 warm-up • 4 x 1 mile at LT pace w/1:00- 1:30 rest • 2 warm-down |
7 | 5 |
LT Run • 2 warm-up • 3 miles at LT pace • 2 warm-down |
Rest | 12 | 45 |
| Week 3 | 5 |
LT Cruise Intervals • 2 warm-up • 5 x 1 mile at LT pace w/1:00-1:30 rest • 2 warm-down |
7 | 4 |
LT Run • 2 warm-up • 4 miles @ LT pace • 2 warm-down |
Rest | 12 | 45 |
| Week 4 | 3 | 5 |
LT Cruise Intervals • 2 warm-up • 3 x 1 mile @ LT pace w/1:00-1:30 rest • 1 warm-down |
5 | 3 | Rest | 8 | 30 |
TR