Running 2 Final

   

10K RUNNING TRAINING PROGRAM FOR ADVANCED COMPETITIVE RUNNERS

Week 1
  • Monday - Rest. Rest is not just a day off; it is an important and planned part of a training program. Rest allows your muscles to recover and strengthen.
  • Tuesday - 45-minute fartlek run. Fartlek is a Swedish word for speed play. This is a non-structured workout in which you run at a steady pace and add in short surges of faster running. For this workout, alternate running for 5 minutes at an easy pace with 1 minute at 5K pace.
  • Wednesday - Run 4 miles easy. Avoid the temptation to increase your pace on these easy run days. You will have many opportunities to run hard. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 4 x 800 meters at 5 seconds per mile faster than your current 5K pace. Jog for 400 meters between repeats. Run 4 x 200 meters at full but controlled pace. Jog for 100 meters between repeats. Jog for 800 meters between the two sets. Cool down with 800 meters of jogging.
  • Friday - Run 4 miles easy. Run 5 acceleration strides.
  • Saturday - Run 4 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run 6 miles at an easy pace.
Week 2
  • Monday - Rest
  • Tuesday - Standard warm up, run 3 x 1600 meter repeats at 10K pace or 15 seconds per mile slower than your 5K pace. Jog for 800 meters between repeats. Cool down with 800 meters of jogging.
  • Wednesday - Run 4 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 8 x 400 meter repeats at 15 seconds per mile faster than your 5K pace. Jog for 400 meters between repeats. Run 6 x 200 meter repeats at full but controlled pace. Jog for 100 meters between repeats. Jog for 800 meters between the two sets. Cool down with 800 meters of jogging.
  • Friday - Run 5 miles easy. Run 4 acceleration strides.
  • Saturday - Run 5 miles easy. Run 5 acceleration strides.
  • Sunday - Run 8 miles at an easy pace.
Week 3
  • Monday - Rest
  • Tuesday - Standard warm up. Run 4 x 1600 meter repeats at 10K pace or 15 seconds per mile slower than your 5K pace. Jog for 800 meters between repeats. Cool down with 800 meters of jogging.
  • Wednesday - Run 5 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 2 x 800/1200 meter supersets. Run 800 meters at 5K pace and then slow down to 10K pace for 1200 meters. Take no rest between the two distances. Recover between the two sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
  • Friday - Run 5 miles easy. Run 5 acceleration strides.
  • Saturday - Run 5 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run 5 miles at 15 seconds per mile slower than your 10K pace or 30 seconds per mile slower than your 5K pace.
Week 4
  • Monday - Rest
  • Tuesday - Standard warm up, run 8 x hill repeats. Find a hill that is fairly steep and at least 100 meters in length. Run up the hill at a pace that feels like 5K pace. Run 20 meters past the top of the hill and jog back down.
  • Wednesday - Run 5 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 3 x 800/1200 meter supersets. Run 800 meters at 5K pace, then slow down to 1200 meters at 10K pace. Do not rest between the distances. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
  • Friday - Run 6 miles easy. Run 5 acceleration strides.
  • Saturday - Run 6 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run 6 miles at 15 seconds per mile slower than 10K pace or 30 seconds per mile slower than 5K pace.
Week 5
  • Monday - Rest
  • Tuesday - Standard warm up. Run 3 x 1200 meter repeats at 5K pace or 15 seconds per mile faster than 10K pace. Jog for 800 meters between repeats. Run 6 x 400 meter repeats at 15 seconds per mile faster than 5K pace. Jog for 200 meters between repeats. Jog for 800 meters between the two sets. Cool down with 800 meters of jogging.
  • Wednesday - Run 6 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 20 minutes alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at an easy pace. Cool down with 5 minutes at an easy pace.
  • Friday - Run 6 miles easy. Run 5 acceleration strides.
  • Saturday - Run 6 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run 10 miles at an easy pace.
Week 6
  • Monday - Rest
  • Tuesday - Standard warm up, run 10 x hill repeats. Run the repeats at what feels like 5K pace. Run 20 to 50 meters past the top of the hill. Jog back down.
  • Wednesday - Run 6 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 8 x 2 minute repeats at 20 seconds per mile faster than 5K pace. Run at a fast, but controlled pace. Concentrate on maintaining proper form. Jog for 2 minutes between repeats. Cool down with 800 meters of jogging.
  • Friday - Run 8 miles easy. Run 5 acceleration strides.
  • Saturday - Run 6 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run 8 miles at 15 seconds per mile slower than 10K pace or 30 seconds per mile slower than 5K pace.
Week 7
  • Monday - Rest
  • Tuesday - Standard warm up, run 5 x 1600 meter repeats at 10K pace. Jog 400 meters between repeats. Cool down with 800 meters of jogging.
  • Wednesday - Run 6 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 2 x 400/800/1600 meter supersets. Run 400 meters at 20 seconds per mile faster than 5K pace, 800 meters at 5K pace and 1600 meters at 10K pace. Do not rest between the distances. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
  • Friday - Run 8 miles easy. Run 5 acceleration strides.
  • Saturday - Run 6 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run 12 miles. Run the first 10 miles at an easy pace. Run the last 2 miles at 10K pace.
Week 8
  • Monday - Rest
  • Tuesday - Standard warm up. Run 2 x 3200 meter repeats at 10K pace. Recover between the repeats with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
  • Wednesday - Run 7 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 30 minutes alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at an easy pace. Cool down with 5 minutes at an easy pace.
  • Friday - Run 8 miles easy. Run 5 acceleration strides.
  • Saturday - Run 6 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run 9 miles at 15 seconds per mile slower than 10K pace.
Week 9
  • Monday - Rest
  • Tuesday - Standard warm up, run 6 x 1600 meter repeats at 10K pace or 15 seconds per mile slower than 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging. If you are having trouble maintaining your pace, increase the distance of your recovery jogs.
  • Wednesday - Run 7 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 3 x 400/800/1600 meter supersets. Run 400 meters at 20 seconds per mile faster than 5K pace, 800 meters at 5K pace and 1600 meters at 10K pace. Do not rest between the distances. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
  • Friday - Run 8 miles easy. Run 5 acceleration strides.
  • Saturday - Run 6 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run 5000 meters at 10K pace or 15 seconds per mile slower than 5K pace.
Week 10
  • Monday - Rest
  • Tuesday - Standard warm up. Run 7 x 1600 meter repeats at 10K pace. Recover between the repeats with 400 meters of easy running. Cool down with 800 meters at an easy pace.
  • Wednesday - Run 4 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 1 x 400/800/2400/800/400 superset. Run 400 meters at 20 seconds per mile faster than 5K pace, 800 meters at 5K pace, 2400 meters at 10K pace, 800 meters at 5K pace and 400 meters at 20 seconds per mile faster than 5K pace. Do not rest between the distances. Cool down with 800 meters at an easy pace.
  • Friday - Run 7 miles easy. Run 5 acceleration strides.
  • Saturday - Run 6 miles easy. Run 5 acceleration strides.
  • Sunday - Standard warm up. Run 15 miles. Run the first 12 miles at an easy pace and the last 3 miles at 10K race pace.
Week 11
  • Monday - Rest
  • Tuesday - Standard warm up. Run 3 x 2400 meter repeats at 10K pace or 15 seconds per mile slower than 5K pace. Jog for 800 meters between repeats. Jog for 800 meters to cool down.
  • Wednesday - Run 4 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 20 minutes alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at 15 seconds per mile slower than 10K pace. Cool down with 5 minutes at an easy pace.
  • Friday - Run 7 miles easy. Run 5 acceleration strides.
  • Saturday - Run 7 miles easy. Run 5 acceleration strides.
  • Sunday - Run 10 miles at an easy pace.
Week 12
  • Monday - Rest
  • Tuesday - Standard warm up. Run 2 x 800/1600 meter supersets. Run 800 meters at 5K pace, the slow down to 10K pace for 1600 meters. Do not rest between the distances. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
  • Wednesday - Run 7 miles easy. Run 5 acceleration strides.
  • Thursday - Standard warm up. Run 3 x 1600 meter repeats at 10K pace. Recover between the repeats with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
  • Friday - Run 4 miles easy. Run 4 acceleration strides.
  • Saturday - Rest
  • Sunday - RACE DAY!