Week 1 - Intro and Getting Started

And you're off!! 10k training starts now. For the first couple weeks, keep Friday as just a strength day. If you're looking for something to add, you can do a short 30min run that day later in the cycle. Recovery days: remember to keep the easy days easy so the hard days can be hard. You will maximize your ability to execute workouts and develop fitness and strength. Speed is just strength in disguise.

Easy cross training day

Cross training provides you with an additional aerobic component without having to increase running mileage. This includes swimming or cycling. Keep the intensity down so this becomes an active recovery day.

EMOM - 50/10

3 rounds: side plank (20s each side) crunches single leg bridges squats jumping jacks squat jumps pushups fire hydrants (20s each side)

Tempo+recovery run

40min run broken up as... 10min easy to get loose 25min tempo run 5min easy to wrap up This will be a standard run to start the week. It's a little faster than your normal recovery run but not a race pace effort. Your tempo effort is going to be 10k race pace + 40s. If you're planning for a 6:00/mi pace, your easy runs should be slower than 7:00/mi pace to ensure endurance and recovery. Then your tempo run will be 6:40 pace.

Mile test

15min steady warm up 4x200 accelerations - build through the first 150 and then coast 1600 test - run hard; this will be used as the basis for your track work through the program 20min steady

Recovery run

Easy 40min recovery run today. Keep the HR down and under control.

Steady run

35min run Easy conversational run

EMOM - 50/10

3 rounds: side plank (20s each side) crunches single leg bridges squats jumping jacks squat jumps pushups fire hydrants (20s each side)

Short intervals

15min steady running to loosen up 5 rounds: 3min interval* 1min recovery jog 10-15min easy *Today's interval will be forward looking and based on anticipated goal race pace. Your pace should be 15s faster per mile than goal pace.

Weekend long run

50-55min long run Slow it down today. Look at your normal comfortable pace. Pull back and slow down so that you are really settled into your aerobic zone and just moving nice and steady. You should be able to hold a conversation relatively well.