What's a 10K?
10 kilometers, or 6.2 miles.
All hills and intervals are at a 5k or 10k pace (preferrably 5k)| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Off | 4 miles | 3 miles | 4 miles | Off | 4 miles | 4 miles |
| 2 | Off | Fartlek (4 miles) |
4 miles | 3 miles | Off | 3 miles | 5 miles |
| 3 | Off | Fartlek (4 miles) |
4 miles | 3 miles | Off | 3 miles | 6 miles |
| 4 | Off | 4-5 hills | 3 miles | 4 miles | Off | 4 miles | 7 miles |
| 5 | Off | 5x400s | 4 miles | 5 miles | Off | 4 miles | 6 miles |
| 6 | Off | 3-4 long hills | 4 miles | 5 miles | Off | 3 miles | 5K race (or 7 miles) |
| 7 | Off | 5 miles | 3 miles | 5 miles | Off | 3 miles | 8 miles |
| 8 | Off | 4-5 long hills | 3 miles | 4 miles | Off | 3 miles | 10k race (or 7 miles) |
| 9 | Off | 4 miles | 3 miles | 6x800s | Off | 4 miles | 6 miles |
| 10 | Off | 5x400s | 3 miles | 5 miles | Off | 4 miles | 5 miles |
| 11 | Off | 5x800s | 3 miles | 4 miles | Off | 3 miles | 5 miles |
| 12 | Off | Fartlek (4 miles) |
3 miles | 3 miles | Off | 2 miles | RACE |
- Fartlek
- To run a fartlek means to intersperse sections of higher speed running into your normal training pace. The length of the speed run can vary, but you should run at a steady speed once you've accelerated, and make the recovery runs between speed bursts shorter than the bursts themselves.
- Hills
- No, we don't have any hills in South Florida, unfortunately. Substitute interval runs, stairs, or an inclined treadmill for those days. But if you DO have hills, short hills should be around 100 - 200 meters, with long hills around 400 meters.
- 5K Pace
- Your average time in a 5K over the interval you're interested in. Remember, a 5k is 5000 meters. So if I run a 5K in 24:00, my 5k pace for an 800 is 24 / (5000 / 800), or 3 minutes, 50 seconds.
- 10K Pace
- Your average pace for a 10K.
- 400
- 400 meters, or once around a track. 1 mile is about 1600 meters, or 4 laps around a track.
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