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

10K Training Guide - Page 3

10K Training Program

Program is planned in four-week cycles, with the fourth week used as a recovery period. Cycle 2 includes a slight decrease in mileage to accommodate an increased intensity. Numbers represent miles. LT = lactate threshold; vVO2max = velocity at VO2max.

CYCLE #1 Mon Tues Wed Thurs Fri Sat Sun Total Miles
Week 1 6

LT Cruise Intervals

• 2 warm-up

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

• 2 warm-down

8 6

LT Run

• 2 warm-up

• 2 miles @ LT pace

• 2 warm-down

Rest 12 45
Week 2 6

LT Cruise Intervals

• 2 warm-up

• 4 x 1 mile at LT pace w/1:00- 1:30 rest

• 2 warm-down

7 5

LT Run

• 2 warm-up

• 3 miles at LT pace

• 2 warm-down

Rest 12 45
Week 3 5

LT Cruise Intervals

• 2 warm-up

• 5 x 1 mile at LT pace w/1:00-1:30 rest

• 2 warm-down

7 4

LT Run

• 2 warm-up

• 4 miles @ LT pace

• 2 warm-down

Rest 12 45
Week 4 3 5

LT Cruise Intervals

• 2 warm-up

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

• 1 warm-down

5 3 Rest 8 30


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