Training plans call for running 1-2 key workouts per week. Plans include primary and secondary key workouts. Primary workouts stress your body in a way that gets you ready for your specific race. Secondary workouts focus more on speed and help support your next primary workout.
Guidelines
- Run 2-5 days per week
- Space your key workouts so that you have at least 48-72 hours of recovery between key workouts
- Key workouts should begin with 1/2 mile to 1-mile warmup
- Run the second key workout only if you are feeling completely recovered
- On the non-key workout days rest, walk, cross-train, or run easy 20-60 min
- You can substitute a race of approximate workout length for a key workout
- Run key workouts at maximum speed and intensity
- Start at a pace that allows you to finish faster than you started
- On your easy runs, incorporate occasional 10-20 second sprints during the course of your run. Include 1-2 sprints per mile
10k
The 10k plan assumes you can run at least 6 miles.
Primary Key Workouts
- 4-8 mile time trials
- 12 x 1/2 mile w/ 45 sec rest
- 6 x 1 mile w/ 2 min rest
- 3 x 2 miles w 3 min rest
Secondary Key Workouts
- 6 x 1/2 mile w/ 1 min rest
- 3 x 1 mile w/ 3 min rest
- 2-4 mile time trials
| Week | Key Workout 1 | Key Workout 2 (optional) |
|---|---|---|
| 1 | 10k time trial | 6 x 1/2 mile w/ 1 min rest |
| 2 | 6 x 1 mile w/ 2 min rest | 2-4 mile time trial |
| 3 | 3 x 2 miles w/ 3 min rest | 6 x 1/2 mile w/ 1 min rest |
| 4 | 6 x 1 mile w/ 2 min rest | 2-4 mile time trial |
| 5 | 3 x 2 miles w/ 3 min rest | 6 x 1/2 mile w/ 1 min rest |
| 6 | 5-8 mile time trial | 2-4 mile time trial |
| 7 | 6 x 1 mile w/ 2 min rest | 2 miles at 10K pace |
| 8 | 10k Race |
Aaron Olson 