The Perfect 10 (5-k and 10-k) For Seasoned Runners

Day: Cycle 1

1 – Tempo Run: 15 min warmup, 20 minute half-marathon pace, 15 min cooldown

2 – Rest of cross-train

3 – 4 mile easy

4 – Speedwork: 6 Yasso 800s

5 – Cross-train

6 – 3 mile easy

7 – 5 mile easy

8 – LSD: 5-7 miles

9 – Rest

10 – 5 mile easy

Day Cycle 2:

1 – Tempo Run: 15 minute warmup, 15 minute half-marathon pace, 15 minute cooldown

2 – Rest of cross-train

3 – 3 mile easy

4 – Speedwork: 12 x 400

5 – Cross-train

6 – 4 mile easy

7 – 5 mile easy

8 – LSD: 6-8 miles

9 – Rest

10 – 4 mile easy

Day Cycle 3:

1 – Tempo Run: 15 minute warmup, 30 minute half-marathon pace, 15 minute cooldown

2 – Cross-train

3 – 5 miles easy

4 – Speedwork: 3 – 1 mile repeats

5 – Cross-train

6 – 5 mile easy

7 – 3 mile easy

8 – LSD: 8-10 miles

9 – Rest

10 – 4 mile easy

Day Taper 5 -k and 10 – k:

1 – 4 mile easy

2 – Cross-train

3 – Rest

4 – Track: 3 Yasso 800s

5 – Cross-train

6 – 4 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.


Advertisements

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

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: