This 10k plan is designed to help you breakthrough the 60-minute barrier. To start, this plan assumes you can currently run 2 mi -3 mi without stopping and will slowly progress you to an average of 6 mi -7 mi over the course of 16 weeks.
This plan includes
1) strides and short fartlek runs at the start of the training, to slowly introduces you to faster paced runs that will help you build the speed and endurance necessary to run at your goal pace
2) Race specific workouts in the final few weeks to hone your pacing skills
3) Tempo runs and aerobic threshold intervals to specifically develop the strength you'll need on race day (the tempo runs help lower your lactate threshold, the pace at which you begin to accumulate more lactic acid, the burning feeling in your muscles at the end of a race, than your body can process)
4) Fast finish long runs that teach your body how to run fast when tired.
All slow runs should be at a conversational pace, between 11:15/mi - 11:30/mi pace or slower.
Last updated December 21, 2015
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Last updated November 15, 2011
(Notice: See updated policy posted March 2, 2016; Effective April 1, 2016)
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