10K Training Program
100 Day to 10K Training Program
| Week of | Days | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Weekly Mileage |
|---|---|---|---|---|---|---|---|---|---|
| May 16 | 1-2 | Off | Off | Off | Off | 1M Walk/Jog | 2M Walk/Jog | 3 Miles | |
| May 23 | 3-9 | Off | 2M Walk/Jog | Off | 1M Walk/Jog | Off | 1M Walk/Jog | 2M Walk/Jog | 6 Miles |
| May 30 | 10-16 | Off | 2M Walk/Jog | 1M Continuous | 1M Walk/Jog | Off | 1M Continuous | 3M Walk/Jog | 8 Miles |
| Jun 6 | 17-23 | Off | 3M | 1M | 2M | Off | 1M | 3M | 10 Miles |
| Jun 13 | 24-30 | Off | 3M | 2M | 2M | Off | 2M | 3M | 12 Miles |
| Jun 20 | 31-37 | Off | *Tempo Run (3M) | 3M | 3M | Off | 3M | 4M | 16 Miles |
| Jun 27 | 38-44 | Off | 3-4 Long Hills **5K Pace |
3M | 3M | Off | 3M | 5M | 18 Miles |
| Jul 4 | 45-51 | Off | 4 x 400m | 3M | 4M | Off | 3M | 6M | 20 Miles |
| Jul 11 | 52-58 | Off | 4-5 Long Hills **5K Pace |
4M | 5M | Off | 2M | 5K Race (Or 5K Tempo) |
22 Miles |
| Jul 18 | 59-65 | Off | 5M | 3M | 5M | Off | 3M | 8M | 24 Miles |
| Jul 25 | 66-72 | Off | 6 x 800m **5K Pace |
3M | 5M | Off | 4M | 8M | 26 Miles |
| Aug 1 | 73-79 | Off | 5-6 Long Hills **5K Pace |
3M | 4M | Off | 3M | 10K (Or 10K Tempo) |
22 Miles |
| Aug 8 | 80-86 | Off | 5M | 3M | 5 x 400m **5K Pace |
Off | 4M | 8M | 28 Miles |
| Aug 14 | 87-93 | Off | *Tempo Run (4M) |
3M | 4M | Off | 4M | 5M | 20 Miles |
| Aug 22 | 94-100 | Off | 3M | 3M | 2M | 2M | Off |
PANERATHON |
18 Miles |
- * Tempo Run – Break the 4M run up into a 1M easy warmup jog, 2M at a 90% effort, 1M easy cooldown.
- ** 5K Pace – Intervals should be done at the runner’s 5K race pace. All of the interval workouts should
include a 2M warmup, the workout and a 1M cooldown and 1 minute recovery between intervals. - *** Continuoue Run – Do without walking, even if very slow. Beginning in June, all distances are
continuous running.
