- You have already completed a few 10k and 5K races, and you are now aiming to set a PR in your next 10K race. To achieve your PR, you are going to need to incorporate a variety of Tempo Runs, Speed Work, and Long Runs into your training.
Distance/Week17.2 mi - 25.0 mi
Longest Workout8.0 mi
Easy Active Recovery Run
Determining and maintaining an Easy pace often proves difficult for novice runners. Note that your Easy Runs should not be run at the pace you maintain for your Regular Runs or Long Runs. When you start this program, time yourself over the course of your Regular Runs, and determine your per mile pace. Later in the week, perform the same task over an Easy Run. You should find that your Easy Run pace is at least a full minute slower than the pace that you maintain over your Regular Runs or Long Runs; if not, DIAL it back!
Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. Thus, if you run every day without taking days off, you will notice little improvement in your performance.
After your warm up run 3 x 5 minutes at steady state effort with 2 minutes of easy running between intervals. Finish with 10 minutes or more of easy running to complete distance.
On Thursdays, you will focus on refining your base fitness. These runs are termed Regular Runs, and they will cover a moderate distance. As the program progresses, the length of these runs will grow. Your Regular Run pace should be comfortable. Regular Runs are not 'suffer fests,' and you should be able to complete these workouts without too much difficulty.
This week you will complete a 30 Minute Tempo Run. Warm up for 10 minutes then gradually pick up the pace to your tempo effort. Warm down for 10 minutes afterwards
Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. Thus, if you run every day without taking days off, you will notice little improvement in your performance. Make an effort to relax and recover. Spend some time with your feet up.
These runs are geared toward getting you used to running longer distances, and the length of these runs will grow as the Training Plan progresses. Your Long Run pace should be comfortable, and approximate the pace that you maintain over your Regular Runs. These Runs are not 'suffer fests,' and you should be able to complete these workouts without limping up your steps.