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Dr. Jason R. Karp December 28, 2011 TWEET COMMENTS 0

10K Training Guide - Page 4

 

CYCLE #2 Mon Tues Wed Thurs Fri Sat Sun Total Miles
Week 1 5

Intervals

• 2 warm-up

• 4 x 1000 meters @ vVO2max w/3:00 jog recovery

• 2 warm-down

5 3.5

LT Run

• 2 warm-up

• 4 miles @ LT pace

• 2 warm-down

Rest 12 40
Week 2 5

Intervals

• 2 warm-up

• 5 x 1000 meters @ vVO2max w/3:00 jog recovery

• 2 warm-down

5 3

LT Run

• 2 warm-up

• 4 miles @ LT pace

• 2 warm-down

Rest 12 40
Week 3 5

Intervals

• 2 warm-up

• 3 x 1200 meters @ vVO2max w/3:30 jog recovery

• 2 warm-down

5 3

LT Run

• 2 warm-up

• 5 miles @ LT pace

• 2 warm-down

Rest 12 40
Week 4 3 4

LT Cruise Intervals

• 2 warm-up

• 3 x 1 mile @ LT pace w/1:00-1:30 rest

• 1 warm-down

5 3 Rest 10K race 30

Dr. Jason R. Karp has a Ph.D. in exercise physiology, and is director and coach of REVO2LT Running Team, a freelance writer and competitive runner. He writes for numerous international running, coaching and fitness magazines. He has coached high-school and college cross country and track and field, and currently coaches athletes of all levels and consults with fitness professionals through Run-Fit.com.



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