The Perfect 10 (5-k and 10-k) For Hard-Core Runners

Day Cycle 1:

1 – Tempo Run: 15 minute warmup, 30 minute faster pace, 15 minute cooldown

2 – Rest or Cross-train

3 – 5 mile easy

4 – Speedwork: 5 Yasso 800s

5 – Cross-train

6 – 6 mile easy

7 – 5 mile easy

8 – LSD: 6-8 miles

9 – Rest

10 – 5 mile easy

Day Cycle 2:

1 – Tempo Run: 15 minute warmup, 35 minute faster pace, 15 minute cooldown

2 – Rest or Cross-train

3 – 5 mile easy

4 – Speedwork: 6 Yasso 800s

5 – Cross-train

6 – 5 mile easy

7 – 6 mile easy

8 – LSD: 7-9 miles

9 – Rest

10 – 5 mile easy

Day Cycle 3:

1 – Tempo Run: 15 minute warmup, 40 minute faster pace, 15 minute cooldown

2 – Rest or cross-train

3 – 6 mile easy

4 – Speedwork: 6 Yasso 800s

5 – Cross-train

6 – 6 mile easy

7 – 6 mile easy

8 – LSD: 8-10 miles

9 – Rest

10 – 5 mile easr

Day Taper 5-k and 10-k:

1 – 5 mile easy

2 – Cross-train

3 – 3 mile easy

4 – Track: 4 Yasso 800s

5 – Cross-train

6 – 5 mile easy

7 – Rest

8 – 3 mile easy

9 – Rest

10 – Race Day!

Follow cycles 1, 2, and 3 twice, then follow the taper.

You must start the program 70 days prior to the race date.

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One thought on “The Perfect 10 (5-k and 10-k) For Hard-Core Runners

  1. […] The Perfect 10 (5-k and 10-k) […]

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